18.05.21 - South Loop Strength & Conditioning

18.05.21

Fitness
A. 4 rounds:
1 lateral hurdles 2-3-2-3 drill
-Short rest
5 underhand slam ball scoop tosses
-Rest as needed

Training notes:
2-3-2-3 drill
-Can modify hurdles by going behind the hurdles rather than “in” the hurdles
Reverse underhand toss
-Goal here is to move explosively.

Record fastest time for 2-3-2-3 drill.

B. In teams of two, partners switch as necessary—
10 min AMRAP:
10 single-arm DB hang clean & jerks
14/12 row calories
-Into
10 min AMRAP:
8 ball slams
14/12 row calories

Training notes:
-5/arm on DB hang clean & jerk.
-Variation of intervals based upon 18.1
-Know your row pace going into this – this should not be a “fly and die” situation.

Record total reps completed.

Performance
A. 4 rounds:
1 lateral hurdles 2-3-2-3 drill
-Short rest
5 underhand slam ball scoop tosses
-Rest as needed

Training notes:
2-3-2-3 drill
Reverse underhand toss
-Goal here is to move explosively.

Record fastest time for 2-3-2-3 drill.

B. In teams of two, partners switch after each round—
10 min AMRAP:
10 single-arm DB hang clean & jerks (50/35)
14/12 row calories
-Into
10 min AMRAP:
8 toes-to-bar
14/12 row calories

Training notes:
-5/arm on DB hang clean & jerk.
-Variation of intervals based upon 18.1
-Know your row pace going into this – this should not be a “fly and die” situation.

Record total reps completed.

(Visited 17 times, 1 visits today)

Leave a Reply

Your email address will not be published. Required fields are marked *