18.12.26 – South Loop Strength & Conditioning

18.12.26

FITNESS
A1.
Back squat
4×3; Building; Rest 1 min
A2. Double DB bent over rows
4×8-10; 20×0 tempo; Rest 1 min
A3. Double DB strict press
4×8-10; 20×0 tempo; Rest 2-3 min

Training notes:
•Build on each set as able while maintaining tempo.
•Shoot for the top end of the rep range but terminate the set early if you’re losing tempo.•
DBs do not need to be the same weight for the rows and the strict press.
Record weights used.

B. 10 min AMRAP:
3-6-9-12…Russian KB swings
3-6-9-12…row/bike calories
3-6-9-12…goblet squats
3-6-9-12…row/bike calories

Training notes:
•This is relatively low skill and high turnover conditioning. As the reps per round increase the muscle endurance component will get more challenging.
Record rounds completed.

PERFORMANCE
A1. Back squat
4×3; Building; Rest 1 min
A2. Double DB bent over rows
4×8-10; 20×0 tempo; Rest 1 min
A3. Double DB strict press
4×8-10; 20×0 tempo; Rest 2-3 min

Training notes:
•Build on each set as able while maintaining tempo.
•Shoot for the top end of the rep range but terminate the set early if you’re losing tempo.
•DBs do not need to be the same weight for the rows and the strict press.
Record weights used.

B. 10 min AMRAP:
3-6-9-12…Russian KB swings (70/53)
3-6-9-12…row/bike calories
3-6-9-12…goblet squats (70/53)
3-6-9-12…row/bike calories

Training notes:
•This is relatively low skill and high turnover conditioning. As the reps per round increase the muscle endurance component will get more challenging.
Record rounds completed.

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