18.12.17 – South Loop Strength & Conditioning

18.12.17

FITNESS
A.
Supinated flexed arm hang
5xAMSAP (-3); Rest 90s

Training notes:
•Leave about three seconds in the tank on each set – so stop just short of failure.
•Use assistance as necessary so that you’re able to accumulate at least ~10s per set.

Record duration of flexed arm hang sets.

B. 10 min AMRAP:
5 hanging leg raises
10 push-ups
15 air squats
+
(Rest 5 min)
+
10 min AMRAP:
5 hanging leg raises
10 single-arm DB hang clean & jerks
15 air squats

Training notes:
•This is a blend of Cindy and Open Workout 18.1
•Expect to be limited by muscle endurance and conditioning – adjust your pacing appropriately so that you’re able to move consistently through both AMRAPs.
•Fitness does hanging leg raises on both AMRAPs in order to keep moving through them.

Record reps completed in each AMRAP.

PERFORMANCE
A.
Supinated flexed arm hang
5xAMSAP (-3); Rest 90s

Training notes:
•Leave about three seconds in the tank on each set – so stop just short of failure.

Record duration of flexed arm hang sets.

B. 10 min AMRAP:
5 toes-to-bar
10 push-ups, hand-release
15 air squats
+
(Rest 5 min)
+
10 min AMRAP:
5 chest-to-bar pull-ups
10 single-arm DB hang clean & jerks (50/35) – 5/hand
15 air squats

Training notes:
•This is a blend of Cindy and Open Workout 18.1
•Expect to be limited by muscle endurance and conditioning – adjust your pacing appropriately so that you’re able to move consistently through both AMRAPs.

Record reps completed in each AMRAP.

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