18.12.10 – South Loop Strength & Conditioning
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18.12.10

FITNESS
A.
Flexed arm hang
Accumulate the same total time as last Monday in as few sets as possible

Training notes:
•Consistent sets may not be the most efficient way to do this.
•If you missed last week, do 6 tough sets.
•Use assistance as necessary.

Record duration of flexed arm hang sets as well as total time.

B. 7 min AMRAP:
30 air squats
20 push-ups
10 double DB bent over rows
+
(Rest 2 min)
+
5 min AMRAP:
15 air squats
10 push-ups
5 double DB bent over rows
+
(Rest 2 min)
+
3 min AMRAP:
9 air squats
7 push-ups
3 double DB bent over rows

Training notes:
•Modify push-ups such that you can do them in two sets for at least a few rounds.
•Double DB rows should be moderately challenging. Use the same weight for all AMRAPs.

Record reps completed in each AMRAP.

PERFORMANCE
A.
Flexed arm hang
Accumulate the same total time as last Monday in as few sets as possible

Training notes:
•Consistent sets may not be the most efficient way to do this.
•If you missed last week, do 6 tough sets.

Record duration of flexed arm hang sets as well as total time.

B. 7 min AMRAP:
30 air squats
20 push-ups
10 pull-ups
+
(Rest 2 min)
+
5 min AMRAP:
15 air squats
10 push-ups
5 pull-ups
+
(Rest 2 min)
+
3 min AMRAP:
9 air squats
7 push-ups
3 pull-ups

Training notes:
•Pace this such that you’re fractioning push-ups intelligently – and shooting to get similar pace per round.
•Adjust squat cycle time up or down based upon how you’re feeling.

Record reps completed in each interval.

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