18.11.12 – South Loop Strength & Conditioning
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18.11.12

FITNESS
A.
10 minute handstand skill work

Training notes:
•Things to work on:
-Kicking up against the wall
-Wall-facing handstand holds (nose and toes against the wall)
-Lowering into handstand push-up with eccentric control

B. 8 min AMRAP @ 85%:
10 DB snatches, alternating
15 lateral hurdle hops
10 assault bike/row calories
15 lateral hurdle hops
+
(Rest 4 min)
+
8 min AMRAP @ 85%:
10 DB snatches, alternating (50/35)
15 lateral hurdle hops

Training notes:
•By removing the bike/row, the dynamics of the workout will change. It will become much more focused on shoulder muscle endurance.
•Pace appropriately so that you can maintain high output on the second piece.

Record reps completed.

PERFORMANCE
A.
10 minute handstand push-ups skill work

Training notes:
•Things to work on:
-Proper lowering positions
-Lowering to deficit and maintaining control
-“Big kips” vs “small kips”
-Free-standing handstand push-ups

B. 8 min AMRAP @ 85%:
10 DB snatches, alternating (50/35)
50 double-unders
10 assault bike/row calories
50 double-unders
+
(Rest 4 min)
+
8 min AMRAP @ 85%:
10 DB snatches, alternating (50/35)
50 double-unders

Training notes:
•By removing the bike/row, the dynamics of the workout will change. It will become much more focused on shoulder muscle endurance.
•Pace appropriately so that you can maintain high output on the second piece.

Record reps completed.

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