19.4.3 – South Loop Strength & Conditioning
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19.4.3

FITNESS
A.
Back squat
3×4; 21×1 tempo; Across; Rest 2 min

Training notes:
•Actually fully pause in the bottom of the squat.
•Build over a few sets to a moderately challenging weight for today, then hit three total sets at today’s working weight.
Record weight lifted.

B. EMOM 6:
1st: 30-45s band-resisted supine hip flexion
2nd: 6 alternating DB step-ups (tough)
+
(Rest 2 min)
+
8 min AMRAP:
5 devil presses
10 box jumps, step down
15 air squats
Training notes:
•Step-ups should be challenging but should be easily done within the minute.
•First piece is a but of muscle endurance leading into a higher turnover muscle endurance-based conditioning piece.
Record reps in second AMRAP.

PERFORMANCE
A.
Back squat
Build to a tough 4 for today @ 21×1 tempo in 15 minutes

Training notes:
•Actually fully pause in the bottom of the squat.
•Shoot for a few warm-up sets then build over 4-5 sets to a challenging – but not necessarily maximal – set of 4 for today.
Record weight lifted.

B. EMOM 6:
1st: 30-45s band-resisted supine hip flexion
2nd: 6 alternating DB step-ups to 24”/20” (tough)
+
(Rest 2 min)
+
8 min AMRAP:
5 devil presses (50/hand – 35/hand)
10 box jumps, step down (24”/20”)
15 air squats

Training notes:
•Step-ups should be challenging but should be easily done within the minute.
•First piece is a but of muscle endurance leading into a higher turnover muscle endurance-based conditioning piece.
Record reps in second AMRAP.

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