18.06.19 - South Loop Strength & Conditioning

18.06.19

FITNESS
A. Front squat
4×6; All tough sets – but build as able; Rest 2 min

Training notes:
-All sets should be difficult – but build by 5-10# as able.

Record top weight lifted – and include all weights in training notes.

B. E2min for 10 sets:
1st: 13 DB thrusters @ high effort
*Assault bike/row @ 50% during rest period.
2nd: 9 burpees @ high effort
*Assault bike/row @ 50% during rest period

Training notes:
-Work on every 2 minutes piece should take less than 40s. If you’re taking longer, go faster or reduce the number of reps that you’re doing.
-This should be very high effort on the mixed piece while working at an aerobic recovery piece on the bike or erg – the goal is to train repeatability of high output work.

Record fastest and slowest splits for each set of work on every 2 minute piece.

PERFORMANCE
A. Front squat
6,4,5,2; Waveload; Rest 2 min

Training notes:
-Waveload means that weight should increase as reps decrease and decrease as reps increase.
-Waveloading allows for activation of different motor units as you move up and down in weight.

Record top weight lifted for set of 2 – and record all other weights used in training notes.

B. E2min for 10 sets:
1st: 8 thrusters (95/65) + 6 bar-facing burpees @ high effort
*Assault bike/row @ 50% during rest period.
2nd: 8 thrusters (95/65) + 25 double-unders
*Assault bike/row @ 50% during rest period

Training notes:
-Work on every 2 minutes piece should take less than 40s. If you’re taking longer, go faster or reduce the number of reps that you’re doing.
-This should be very high effort on the mixed piece while working at an aerobic recovery piece on the bike or erg – the goal is to train repeatability of high output work.
-Do lateral barbell burpees as necessary for space.
-20 total minutes of work.

Record fastest and slowest splits for each set of work on every 2 minute piece.

A crew of strong, independent women & honorary member @toddknife

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