18.09.14 – South Loop Strength & Conditioning

18.09.14

FITNESS
A.
Double overhand deadlift, no hook grip
Build to a tough single for today in 10 minutes
*Reset each rep. Not touch-and-go.

Training notes:
•The double overhand deadlift with no hook grip will be limited by grip for most individuals. This deadlift variation allows us to train challenging deadlifts without loading the bar so heavy that it will affect later training.
•Expect this to be much lighter than your normal deadlift. The percentage variation will differ between individuals.

Record heaviest weight lifted.

B. E30s for 5 min:
1 double overhand deadlift, no hook grip @ 70-80% of A

Training notes:
•These back off sets allow us to train repeatability and also add volume to the training session.
•The percentage used here should make these sets moderately challenging, but you should not be in danger of failing a rep. Adjust the percentage accordingly to find this sweet spot.

Record weight used – as well as the relative percentage to Part A.

C. 15 min AMRAP:
5 DB Curtis Ps
200m run
10 lateral burpees over the DBs
200m run

Training notes:
•DB hang clean for Curtis Ps
•Curtis P weight should be moderately tough
Curtis P

Record total time.

PERFORMANCE
A.
Double overhand deadlift, no hook grip
Build to a tough single for today in 10 minutes
*Reset each rep. Not touch-and-go.

Training notes:
•The double overhand deadlift with no hook grip will be limited by grip for most individuals. This deadlift variation allows us to train challenging deadlifts without loading the bar so heavy that it will affect later training.
•Expect this to be much lighter than your normal deadlift. The percentage variation will differ between individuals.

Record heaviest weight lifted.

B. EMOM 5:
1 double overhand deadlift, no hook grip @ 70-80% of A

Training notes:
•These back off sets allow us to train repeatability and also add volume to the training session.
•The percentage used here should make these sets moderately challenging, but you should not be in danger of failing a rep. Adjust the percentage accordingly to find this sweet spot.

Record weight used – as well as the relative percentage to Part A.

C. 15 min AMRAP:
5 Curtis Ps (115/75)
200m run
10 lateral burpees over the bar
200m run

Training notes:
•Two footed jump up and down on burpees
Curtis P

Record total time.

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