18.04.28 - South Loop Strength & Conditioning

18.04.28

Fitness
Complete the following in teams of two—
800m run — both partners run
50 KB swings — switch as necessary
1000m row — switch as necessary
800m run — both partners run
100 lateral hurdle hops — switch as necessary
1000m row — switch as necessary
800m run — both partners run
50 KB swings
1000m row — switch as necessary
Training notes:
-Both partners complete the run at the same time. Don’t start working until both partners are back.
-Switch as necessary on the other pieces of work.
-KB swings are “American” (ie all the way overhead)

Performance
Complete the following in teams of two—
800m run — both partners run
50 KB swings (53/35) — switch as necessary
1000m row — switch as necessary
800m run — both partners run
200 double-unders — switch as necessary
1000m row — switch as necessary
800m run — both partners run
50 KB swings (53/35) — switch as necessary
1000m row — switch as necessary
Training notes:
-Both partners complete the run at the same time. Don’t start working until both partners are back.
-Switch as necessary on the other pieces of work.
-KB swings are “American” (ie all the way overhead)
-The best strategy on this may not be to split each piece of work equally. Consider how you will split work based upon coming back from the run – and one athlete may be better suited to doing more rowing or more KB swings, etc.

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