18.09.21 – South Loop Strength & Conditioning

18.09.21

FITNESS
A1.
Strict pull-up
Build to a 5RM using as little assistance as possible
A2. Strict bar dip
Build to a 5RM using as little assistance as possible

Training notes:
•Alternate movements as you build – but shoot for at least 60-90s rest between sets.
•Use a band for assistance. Progress to as little assistance as possible for 5 unbroken reps.

Record weights used in training notes.

B. 5 min AMRAP:
Vertical ring rows
+
(Rest 5 min)
+
5 min AMRAP:
Push-ups, hand-release

Training notes:
•You should probably leave some reps in the tank at the beginning rather than going for big sets right away, but expect there to be attrition over the course of the five minutes on each piece.
•Push-ups can be on a box or with hands elevated. This modification is preferable to knee push-ups.

Record total reps for each part.

PERFORMANCE
A1.
Strict weighted chest-to-bar pull-up
Build to a max for today 10 min
A2. Strict weighted ring dip
Build to a max for today in 10 min

Training notes:
•Alternate movements as you build.
•Load with a weight belt or with a dumbbell between feet.
•Chest literally touches the bar on chest-to-bar pull-up.

Record weights used and bodyweight in training notes.

B. 5 min AMRAP:
Strict pull-ups
+
(Rest 5 min)
+
5 min AMRAP:
Strict ring dips

Training notes:
•You should probably leave some reps in the tank at the beginning rather than going for big sets right away, but expect there to be attrition over the course of the five minutes on each piece.

Record total reps for each part.

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