18.10.19 – South Loop Strength & Conditioning

18.10.19

FITNESS
A.
E90s for 6 sets:
Power clean + Push jerk + Hang power clean + Push jerk
*Start moderate and build per set.

Training notes:
•Top set should be heavy – but ideally no misses.
•No squatting in this week’s complex. This is about maintaining speed and power under the bar as you fatigue a bit.

Record top weight for complex.

B. E5min for 4 rounds:
15/12 assault bike/row calories
10 unbroken hanging leg raises
10/8 assault bike/row calories
5 unbroken hanging leg raises

Training notes:
•Start a new round every 5 minutes.
•Sets must be unbroken on hanging leg raises – so pace such that you are ready to go when each set rolls around.
•If those are difficult numbers for you to hit unbroken, reduce the number of reps – or split the sets into two sets of unbroken movements (but hit the same number for each round).
•This is training the ability to cycle gymnastics without “going there” – so try to find a pace that is sustainable across rounds.

Record splits for each round.

PERFORMANCE
A.
E90s for 6 sets:
Power clean + Push jerk + Hang power clean + Push jerk
*Start moderate and build per set.

Training notes:
•Top set should be heavy – but ideally no misses.
•No squatting in this week’s complex. This is about maintaining speed and power under the bar as you fatigue a bit.

Record top weight for complex.

B. E5min for 4 rounds:
15/12 assault bike/row calories
10 unbroken toes-to-bar
10/8 assault bike/row calories
5 unbroken toes-to-bar

Training notes:
•Start a new round every 5 minutes.
•Sets must be unbroken on toes-to-bar and double-unders – so pace such that you are ready to go when each set rolls around.
•If those are difficult numbers for you to hit unbroken, reduce the number of reps – or split the sets into two sets of unbroken movements (but hit the same number for each round).
•This is training the ability to cycle gymnastics without “going there” – so try to find a pace that is sustainable across rounds.

Record splits for each round.

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