19.3.1 – South Loop Strength & Conditioning

19.3.1

FITNESS & PERFORMANCE
A. EMOM 12:
1st: 12s row/assault bike @ near all out pace
2nd: 10 front squats @ fast pace/moderately tough weight
3rd: 12s row/assault bike @ near all out pace
4th: Rest
Training notes:
•Each piece of this should be difficult – but you shouldn’t be accumulating too much fatigue throughout. You should feel close to recovered after each round when you’re starting the bike/row again.
•Front squats come from the ground.
Additional rest in the fourth minute is added in based upon having an additional sprint on the bike/row for each round.

B. 2 rounds @ 85%—
2 min AMRAP:
8 toes-to-bar
10 single-arm DB hang clean & jerks (50/35) – 5/hand
-Rest 2 min
2 min AMRAP:
8 toes-to-bar
6 double DB front squats (50/hand – 35/hand)
-Rest 2 min
Training notes:
•Sub hanging leg raises for toes-to-bar. Pick a challenging height for feet to rise to and stick with it.
•16 total minutes of work.
Record time.

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