18.05.01 - South Loop Strength & Conditioning

18.05.01

Fitness
A. Deadlift
Build to a 3RM for today in 15 minutes
Training notes:
-Reset each rep. These are NOT touch-and-go.
-Only build as heavy as you can with solid technique.

B. 8 min AMRAP:
3-6-9-12-15…push-ups, hand-release
3-6-9-12-15…Russian KB swings (tough)
Training notes:
-Try to keep thighs off of ground on hand-release push-ups
-Note that KB swings increase by 3 reps per round while performance power cleans increase by 3 reps every 3 rounds.

Performance
A. Deadlift
Build to a 3RM for today in 15 minutes
Training notes:
-Reset each rep. These are NOT touch-and-go.
-15 minutes is not a ton of time, so this may limit the amount of weight that you can build to. This is ok.

B. “15.4”
8 min AMRAP:
3-6-9-12-15…handstand push-ups
3-3-3-6-6-6-9-9-9…power cleans (185/125)
Training notes:
-No need to use handstand push-up lines if you’re not being judged, but can be good practice to try to hit the standard.
-Weights and handstand push-ups can both be scaled even though this is a repeat of an Open workout.

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