18.11.06 – South Loop Strength & Conditioning
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18.11.06

FITNESS
A.
Front squat
3×5; 32×1 tempo; Across; Rest 2 min

Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.

B. 3 rounds:
60s double KB death march
-Rest 30s
30-60s wall bugs @ 2020 tempo, alternating
-Rest 1 min

Training notes:
Death march
•Adjust range of motion on death march so that back stays flat
Wall bugs

C. E2min for 6 rounds:
1st: 1 min assault bike or row @ 85%
2nd: 1 min DB hang clean & jerks @ 85%

Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Power cleans should be at a challenging weight, but you should be able to to do all sets unbroken and fast.

Record bike and row pace and reps completed of DB clean & jerks.

PERFORMANCE
A.
Front squat
3×5; 32×1 tempo; Building; Rest 2 min

Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.

B. 3 rounds:
60s double KB death march
-Rest 30s
30-60s wall bugs @ 2020 tempo, alternating
-Rest 1 min

Training notes:
Death march
•Adjust range of motion on death march so that back stays flat
Wall bugs

C. E2min for 6 rounds:
1st: 20s assault bike or row @ 95% effort
2nd: 10 touch-and-go hang power cleans

Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Power cleans should be at a challenging weight, but you should be able to to do all sets unbroken and fast.

Record bike and row pace and weight used for power cleans.

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