18.09.12 – South Loop Strength & Conditioning

18.09.12

FITNESS
A. EMOM 9:
Mins 1-3: 3 overhead squats
Mins 4-6: 2 overhead squats
Mins 7-9: 1 overhead squats

Training notes:
•Build in weight as reps decrease – but prioritize positions over weight used.
•If it feels sketchy for you to lower behind-the-neck, just drop the bar in front between sets.
•If overhead squat position is very sketchy, just do one and a quarter front squats instead.

Record weights used in training notes.

B. 5 min AMRAP:
10-8-6-4-2 unbroken Russian KB swing ladders
*10 lateral hurdle hops between sets.
+
(Rest 3 min)
+
10 min AMRAP:
400m run
12 DB snatches, alternating

Training notes:
For the first five minutes:
•Do not drop the KB during sets on the KB swing ladders.
•After you finish 2 reps, go back to 10 reps.

For the second five minutes:
•Expect your grip to be fatigued from the first 5 minutes.
•Choose a moderately tough weight for DB snatches, but not one that stops you in your tracks.

Record reps completed on each AMRAP.

PERFORMANCE
A.
EMOM 9:
Mins 1-3: 3 snatch balances
Mins 4-6: 2 snatch balances
Mins 7-9: 1 snatch balance

Training notes:
•Weights on this should stay moderate – the goal is to learn to move quickly under the bar and to find good positions for receiving a snatch.
•Build in weight as reps decrease – but prioritize positions over weight used.
•If it feels sketchy for you to lower behind-the-neck, do something different.

Record weights used in training notes.

B. 5 min AMRAP:
5-4-3-2-1 unbroken hang power snatch ladders (115/75)
*25 double-unders between sets.
+
(Rest 3 min)
+
10 min AMRAP:
400m run
12 hang power snatches (95/65)

Training notes:
For the first five minutes:
•Do not drop the bar during sets on the hang power snatch ladders.
•After you finish 1 rep, go back to 5 reps.
•Set up the weight on your bar so that you can quickly adjust it for the second 10 minute AMRAP.

For the second five minutes:
•This is a variation of the classic workout “Nancy.”
•Expect your grip to be fatigued from the first 5 minute set of power snatches.

Record reps completed on each AMRAP.

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