18.10.31 – South Loop Strength & Conditioning

18.10.31

FITNESS
A.
EMOM 15:
1st: 20-30s FLR on rings
2nd: 30-45s hang from pull-up bar – use a box for support as necessary
3rd: 30s assault bike/row @ high effort

Training notes:
•Priority is good positions and time under tension during isometric holds.
•Developing capacity in these positions is crucial to the ability to do gymnastics under fatigue during conditioning pieces.
•Go hard on the cyclical piece – but make sure that you’re able to still maintain good positions on the isometric holds based upon your fatigue level.

B. 10 min AMRAP:
3 vertical ring rows
6 DB strict press
9 ring rows
12 DB push presses
15 assault bike/row calories

Training notes:
•This should be a muscle endurance grind.
•Choose a weight that is difficult for the 6 DB strict presses.
•Don’t necessarily expect to go unbroken on each round.

Record rounds completed.

PERFORMANCE
A.
EMOM 15:
1st: 20-30s support on rings in external rotation
2nd: 30-45s hang from rings
3rd: 30s assault bike/row @ high effort

Training notes:
•Priority is good positions and time under tension during isometric holds.
•Developing capacity in these positions is crucial to the ability to do gymnastics under fatigue during conditioning pieces.
•Go hard on the cyclical piece – but make sure that you’re able to still maintain good positions on the isometric holds based upon your fatigue level.

B. 10 min AMRAP:
3 strict chest-to-bar pull-ups
6 strict handstand push-ups
9 kipping chest-to-bar pull-ups
12 kipping handstand push-ups
15 assault bike/row calories

Training notes:
•This should be a muscle endurance grind.
•If you need to adjust the rep scheme or the movements to keep moving, that is fine. Each of these rounds should be tough – do not expect to go unbroken the entire time.

Record rounds completed.

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Amit used his fitness to go to Machu Picchu – check out his message below– – "I’m emailing this to you from Peru. I completed the Inca trail hike to Machu Picchu. 8 grueling miles not counting other travel to get to the hike. 13 total hours spent on the adventure. The rain forest was full of surprises – sun, rain, bugs, animals. My legs and fingers are shaking from exhaustion as I type this. – By completing this hike, I was able to fulfill one of my life goals. As I take the train back from Machu Picchu to Cusco, I’m still amazed at how I could complete the hike. And then I realized that I have actually been preparing for this hike all year. Starting with my sister suggesting Physical Therapy at the beginning of this year. And then Kara and Shayne, my physical therapists, working out my kinks and helping me gain overall strength. And Kara telling me about her awesome CrossFit gym, SLSC. And my coaches at SLSC, especially Todd, Dan, and Callie, making me stronger and increasing my confidence. – It is true that the dots can only be connected looking back. Thank you all." – #slsc #machupicchu

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