18.04.12 - South Loop Strength & Conditioning

18.04.12

Fitness
A. Back squat
3×5; Across; Rest 2 min
Training notes:
-Find a weight that is challenging but sustainable for 3 sets. First set should probably be a 7/10 in terms of difficulty. Last set should be an 8/10 – maybe a 9/10.

B. EMOM 16:
1st: 30s assault bike/row @ high effort – easy spin/row remainder of the minute
2nd: 30s DB snatches, right
3rd: 30s assault bike/row @ high effort – easy spin/row remainder of the minute
4th: 30s DB snatches, left
Training notes:
-Pace on bike and row should not drop off over the 16 minutes.
-You should be out of breath after the bike/row, but not so fatigued that you struggle to complete the other movements.
-The “Fitness” version of this EMOM will be much more metabolically taxing and potentially “harder” than the “Performance” version. The “Performance” training for today is focused on developing an energy system that requires a higher training age to even tap into.

Performance
A. Back squat
3×5; Building; Rest 2 min
Training notes:
-Build in weight each set. You should have three “working” sets though – meaning that each set that “counts” should have RPE of at least 7/10.
-Top set is not necessarily a 5 rep max.
-Even though there’s no tempo on this, the point is not to stand there huffing and puffing for 5s between each rep.

B. EMOM 16:
1st: 10s assault bike/row @ 100% – easy spin/row remainder of the minute
2nd: 3 power snatches + 3 hang power snatches (tough)
3rd: 10s assault bike/row @ 100% – easy spin/row remainder of the minute
4th: 3 squat snatches + 3 overhead squats (tough)
Training notes:
-Pay attention to the top pace that you’re able to hit on the bike and row – and shoot to hit that every time. Use rpms/watts on the bike and calories per hour on the row.
-Set your damper to 10 if you’re rowing.
-Snatches should be touch-and-go.
-Barbell weight should be the same for both barbell complexes.
-The weight used as a percentage of 1RM will be highly variable for something like this – but most people will probably be between 60-75%.

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