18.04.09 - South Loop Strength & Conditioning

18.04.09

Fitness
A. E90s for 8 sets:
1st: 3 reverse medball tosses
2nd: 5 “high” box jumps
Training notes:
Reverse medball toss
-Do medball toss against wall
-Don’t jump on a high box for box jumps – just jump as high as possible and land softly on a “normal”-sized box.

B. In teams of two—
15 min AMRAP:
400m run/row – each partner
*Partner does AMRAP double DB hang cleans while partner runs.
400m run/row – each partner
*Partner does AMRAP double DB push presses while partner runs.
Training notes:
-Pace for sustainable repeats on run/row.
-Expect to fraction the DB cleans and DB push presses from the start so that your run/row pace doesn’t fall off too much.

Performance
A. E90s for 8 sets:
1st: 3 reverse medball tosses
2nd: 5/side single-leg box jumps
Training notes:
-Same as Fitness on medball tosses
-Don’t do anything sketchy on single-leg box jumps.
-Be aware of knee tracking on jump and landing on single-leg box jumps.

B. In teams of two—
15 min AMRAP:
400m run/row – each partner
*Partner does AMRAP double KB cleans w/ 53/35 while partner runs.
400m run/row – each partner
*Partner does AMRAP double KB jerks w/ 53/35 while partner runs.
Training notes:
-Pace for sustainable repeats on run/row.
-Keep KB front rack position solid on cleans and jerks – elbows down, bells resting between forearm and bicep.

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