18.03.29 - South Loop Strength & Conditioning

18.03.29

Fitness
A. Power clean
Build to a tough 3 for today w/ a 1s pause above-the-knee and in receiving position
Training notes:
-Actually fully pause – don’t just slow down.
-Use the pause to learn where your body is in space so that you can hit good positions on your cleans.
-Reset each rep. These are not touch-and-go.

B. 27-21-15-9:
Russian KB swings
Bike/row calories
*12 minute cap.
Training notes:
-Russian KB swing weight should be “moderate” – you should be able to do the set of 27 unbroken.
-Hopefully you learned something about your pace on the bike and row last week. Was it too fast? Too slow? Adjust based upon that this week since this is a similar piece of training.

Performance
A. Power clean
Build to a max for today in 10 minutes
Training notes:
-Plan your jumps. 10 minutes is not short, but it’s not long either. Think about the weight that you would realistically like to hit and work backwards from that.

B. 27-21-15-9:
Deadlifts (185/125)
Bike/row calories
*12 minute cap.
Training notes:
-Deadlift weight should be on the “moderately light” end of the spectrum. If this is heavy for you, scale the weight down. The set of 27 should be easily unbroken.
-If you know that you struggle with deadlifting or hinging, don’t do something stupid since this is a lot of reps. Be smart with training and modify the movement so that you can train again tomorrow.
-Pay attention to the pace that you hit last week on the power snatch and row/bike couplet. Was it too fast? Too slow? This is a different workout, but you should have learned something that is applicable.

Unexpected perks of CrossFit & F.A.S.T ❤️👟@gwright_jerseyboy

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