18.11.19 – South Loop Strength & Conditioning
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18.11.19

FITNESS & PERFORMANCE
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
-Proper lowering positions
-Lowering to deficit and maintaining control
-“Big kips” vs “small kips”
-Free-standing handstand push-ups

B. 3 min AMRAP @ 85%:
10 Russian KB swings (70/53)
10 burpees
+
(Rest 2 min)
+
5 min AMRAP @ 85%:
15 Russian KB swings (70/53)
15 burpees
15 row/bike cals
+
(Rest 2 min)
+
8 min AMRAP @ 85%:
15 Russian KB swings (70/53)
15 row/bike cals
15 burpees
15 row/bike cals

Training notes:
•As the AMRAPs get longer, each round will take longer. You will also get more rest between sets of swings and burpees, so think about how to pace on the bike/row so that you’re able to keep moving appropriately.

Record reps completed.

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