19.1.7 - South Loop Strength & Conditioning

19.1.7

FITNESS
A. EMOM 12:
1st: 30-45s plank with alternating shoulder taps
2nd: 30-45s suitcase hold, right (heavy)
3rd: 30-45s plank with alternating shoulder taps
4th: 30-45s suitcase hold, left (heavy)
Training notes:
•Avoid torso rotation on plank with shoulder taps
•Avoid torso rotation on suitcase hold.

B. “11.2″
15 min AMRAP:
9 deadlifts
12 push-ups, hand-release
15 box jumps, step down
Training notes:
•This was the second Open workout release in 2011
•Pace for consistency in split time – push-ups will likely become the limiting factor
•Try to keep thighs off of ground on push-ups
•Elevate hands as necessary to keep push-ups moving.
Record reps completed.

PERFORMANCE
A. EMOM 12:
1st: 30-45s wall-facing handstand hold – nose and toes on the wall
2nd: 30-45s suitcase hold, right (heavy)
3rd: 30-45s wall-facing handstand hold – nose and toes on the wall
4th: 30-45s suitcase hold, left (heavy)
Training notes:
•Goal is to build volume in an inverted position with good positions.
•Try to have only nose and toes on the wall.
•Avoid torso rotation on suitcase hold.

B. “11.2″
15 min AMRAP:
9 deadlifts (155/105)
12 push-ups, hand-release
15 box jumps, step down (24”/20”)
Training notes:
•This was the second Open workout release in 2011
•Pace for consistency in split time – push-ups will likely become the limiting factor
•Try to keep thighs off of ground on push-ups
Record reps completed.

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