18.11.07 – South Loop Strength & Conditioning
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18.11.07

FITNESS
A.
EMOM 10:
1st: 2-4 bottoms-up half Turkish get-ups, alternating
2nd: 20-40s FLR on rings

Training notes:
Bottoms-up half Turkish get-up
•Try to go for longer than last week on FLR

B. 20 min AMRAP:
20 Russian KB swings (53/35)
15 hanging leg raises
10 push-ups, hand-release

Training notes:
•This should be a muscle endurance grind.
•Have a plan going into this based upon what you think your limiting factor will be – grip? Shoulders?

Record rounds completed.

PERFORMANCE
A.
EMOM 10:
1st: 2-4 bottoms-up half Turkish get-ups, alternating
2nd: 20-30s/side single-arm FLR on rings

Training notes:
Bottoms-up half Turkish get-up
•Single-arm FLR is a single-arm plank on rings. If you’re not used to this, it may take a bit to figure out your foot placement.

B. 20 min AMRAP:
20 Russian KB swings (53/35)
15 toes-to-bar
10 handstand push-ups

Training notes:
•This should be a muscle endurance grind.
•Have a plan going into this based upon what you think your limiting factor will be – grip on the toes-to-bar? Shoulders on the handstand push-ups?

Record rounds completed.

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