19.1.22 – South Loop Strength & Conditioning

19.1.22

FITNESS
A. Double overhand deadlift, no hook grip
Build to a tough 4 for today in 10 minutes
Training notes:
•Reset each rep – not touch-and-go
•No straps either – the goal of this is to have grip be the limiting factor
Record top weight lifted

B. E30s for 5 min:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses.
•Rest period is slightly longer than last time we did this, so try to go a bit heavier than you did last time.

C. 10 min AMRAP:
10 DB Z press
15 assault bike/row calories
20 lateral hurdle hops
Training notes:
•Choose a weight that is challenging for 10 unbroken reps on Z press – should start to become a bit of a grind.

PERFORMANCE
A. Double overhand deadlift, no hook grip
Build to a tough 4 for today in 10 minutes
Training notes:
•Reset each rep – not touch-and-go
•No straps either – the goal of this is to have grip be the limiting factor
Record top weight lifted

B. E30s for 5 min:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses.
•Rest period is slightly longer than last time we did this, so try to go a bit heavier than you did last time.

C. For time:
9 wall climbs
150 double-unders
7 wall climbs
100 double-unders
5 wall climbs
50 double-unders
Training notes:
•10 minute cap
•Nose touches wall on the wall climbs. Control the eccentric.
Record time.

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