18.10.30 – South Loop Strength & Conditioning

18.10.30

FITNESS
A.
Deadlift
3×5; Across; Rest 2 min

Training notes:
•Reset each rep – not touch-and-go.

Record weight.

B. 5 min @ 85%:
20 double KB deadlifts
20 lateral hurdle hops
+
(Rest 2 min)
+
EMOM 10:
1st: 30s reverse lunges, alternating
2nd: 30s burpees
+
(Rest 2 min)
+
5 min @ 85%:
20 double KB deadlifts
20 lateral hurdle hops

Training notes:
•Goal is similar output on each set of the 5 min AMRAPs.
•Lunges and burpees should be consistent as well.
•Rest is short, so don’t push to full redline during 5 minute pieces.

Record splits for 5 min AMRAPs and for 10 min EMOM.

PERFORMANCE
A.
Deadlift
5,4,3; Building; Rest 2 min

Training notes:
•Reset each rep – not touch-and-go.

Record weight lifted for each set.

B. 5 min @ 85%:
20 double KB deadlifts (53/hand – 35/hand)
50 double-unders
+
(Rest 2 min)
+
EMOM 10:
1st: 30s jumping switch lunges
2nd: 30s burpees
+
(Rest 2 min)
+
5 min @ 85%:
20 double KB deadlifts (53/hand – 35/hand)
50 double-unders

Training notes:
•Goal is similar output on each set of the 5 min AMRAPs.
•Jumping switch lunges and burpees should be consistent as well.
•Rest is short, so don’t push to full redline during 5 minute pieces.

Record splits for 5 min AMRAPs and for 10 min EMOM.

Leave a Reply

Your email address will not be published. Required fields are marked *