18.12.12 – South Loop Strength & Conditioning
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18.12.12

FITNESS
A.
EMOM 9:
Mins 1-3: 30s arch to hollow swing on pull-up bar
Mins 4-6: 30s strict knees-to-elbows
Mins 7-9: 30s arch to hollow swing on rings

Training notes:
•Adjust time or movement as necessary to get quality work in on each movement.
•If hanging is challenging, use assistance as necessary and work on developing the muscle endurance to hang from pull-up bar.

B1. Strict pull-up eccentrics
3×7; 30A0 tempo; Rest 1 min
B2. Strict bar dip eccentrics
3×7; 30A0 tempo; Rest 1 min

Training notes:
•Jump up to the top of the movement then control the eccentric (lowering phase) for 3s.
•Ideally, jump up without using assistance. The goal is to build volume in controlling the lowering phase without outside assistance.
•This is more volume than last time.

C. EMOM 4:
1st: 20-30s FLR on rings
2nd: 20-30s hang from pull-up bar
-Into
EMOM 8:
1st: 20s lateral hurdle hops + 1-3 wall climbs
2nd: 20s lateral hurdle hops + 3-6 vertical ring rows
-Into
EMOM 4
1st: 20-30s FLR on rings
2nd: 20-30s pull-up bar

Training notes:
•Prioritize good positions on isometric holds. Drop the time down as necessary to make this consistent.
•Unbroken reps during the 8 minute EMOM. Choose a modification and a weight that lets you move steadily for the 20s intervals.

Record reps completed of each movement.

PERFORMANCE
A.
EMOM 9:
Mins 1-3: 30s arch to hollow swing on rings
Mins 4-6: 30s strict knees-to-elbows
Mins 7-9: 30s arch to hollow swing on pull-up bar

Training notes:
•This is intended to be skill work. Even if this is relatively easy for you, don’t feel the need to “scale up” too dramatically – focus on positions.

B1. Strict weighted chest-to-bar pull-up
Build quickly to a tough 3 for today
B2. Strict weighted bar dip
Build quickly to a tough 3 for today

Training notes:
•Alternate movements as you build.
•Load however you like. If necessary, use assistance to hit 3 strict reps.

Record load added as well as total load lifted (bodyweight + external load) in training notes.

C. EMOM 4:
1st: 20-30s support on rings in external rotation
2nd: 10-20s/side single-arm hang from pull-up bar
-Into
EMOM 8:
1st: 30 double-unders + 3-5 pull-ups + 3-5 chest-to-bar pull-ups
2nd: 30 double-unders + 3-5 strict handstand push-ups + 3-5 kipping handstand push-ups
-Into
EMOM 4
1st: 20-30s support on rings in external rotation
2nd: 10-20s/side single-arm hang from pull-up bar

Training notes:
•Prioritize good positions on isometric holds. Drop the time down as necessary to make this consistent.
•Unbroken reps during the 8 minute EMOM. Adjust rep range and movement as necessary to keep this unbroken.

Record reps completed of each movement.

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