18.11.16 – South Loop Strength & Conditioning

18.11.16

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

Training notes:
•Reset each rep – not touch-and-go.
•Shoot for ~10# heavier than last week.

Record weight.

B. 5 min:
60s banded pull-throughs
60s box jumps, step down
30s hollow hold
+
(Rest 2 min)
+
10 min @ 85%:
10 DB box step overs
10 vertical ring rows
+
(Rest 2 min)
+
5 min:
60s banded good mornings
60s box jumps, step down
30s plank

Training notes:
Banded pull-throughs
Banded good mornings
•Box jumps should be quick and unbroken for the 5 minute pieces. Adjust height accordingly.
•Vertical ring rows should be a bit of a grind.

Record reps completed for middle 10 minutes of work.

PERFORMANCE
A.
Deadlift
8,6,4; Building; Rest 2 min

Training notes:
•Reset each rep – not touch-and-go.
•This is more volume than last week.

Record weight lifted for each set.

B. 5 min:
60s banded pull-throughs
60s box jumps, step down (24/20)
30s hollow hold
+
(Rest 2 min)
+
10 min @ 85%:
10 DB box step overs (50/hand to 24” – 35/hand to 20”)
5 bar muscle-ups
+
(Rest 2 min)
+
5 min:
60s banded good mornings
60s box jumps, step down (24/20)
30s plank

Training notes:
Banded pull-throughs
Banded good mornings
•Box jumps should be quick and unbroken for the 5 minute pieces. Adjust height accordingly.
•Middle piece will get very grippy. Sub strict pull-ups for bar muscle-ups.

Record reps completed for middle 10 minutes of work.

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