18.06.28 - South Loop Strength & Conditioning

18.06.28

FITNESS
A. Push press
4×3; Building; Rest 90s

Training notes:
-Push presses should not be touch-and-go – reset in the rack position for each rep.
-Focus on maintaining solid speed and technique, but build in weight as able.

Record heaviest weight used today.

B. EMOM 9:
Mins 1-3: 4 power cleans w/ 1s pause in receiving position
Mins 4-6: 3 power cleans w/ 1s pause in receiving position
Mins 7-9: 2 power cleans w/ 1s pause in receiving position
*Add weight as the reps decrease.

Training notes:
-Make sure hips travel back on receiving position for power clean – goal is to feel great positioning there.
-Reset each rep – these are not touch-and-go

Record weights used in training notes.

C. For time:
800m run
21 DB snatches, alternating
600m run
15 DB snatches, alternating
400m run
9 DB snatches, alternating
200m run
*10 minute cap.

Training notes:
-DB snatch should be heavy, but repeatable.
-Run pace should be fast, but not so fast that you struggle on the DB snatches.
-This is 2000m of running and 45 total DB snatches – think through what that means in terms of what it would look like to finish in 10 minutes.

PERFORMANCE
A. Push press + Push jerk + Split jerk
Build to a tough complex for today with no misses in 10 minutes

Training notes:
-Limiting factor in this complex will likely be the push press.
-This is intended to train good mechanics on the split jerk while fatigued.
-NO MISSES on this. Don’t attempt a weight that you are unsure of.

Record heaviest load used for complex today.

B. EMOM 9:
Mins 1-3: 4 touch-and-go squat cleans
Mins 4-6: 3 touch-and-go squat cleans
Mins 7-9: 2 touch-and-go squat cleans
*Add weight as the reps decrease.

Training notes:
-This is meant to train good pacing and repeatability on the squat clean on short rest.
-The goal for this is for you to learn what kind of weight you can do for touch-and-go reps under fatigue – don’t think of this as a “percentage prescription,” but rather as an opportunity to learn what you are currently capable of.
-Set up the bar so that you can quickly add or subtract weight as necessary.

Record weight used.

C. For time:
800m run
21 DB snatches, alternating (70/50)
600m run
15 DB snatches, alternating (70/50)
400m run
9 DB snatches, alternating (70/50)
200m run
*10 minute cap.

Training notes:
-DB snatch should be heavy, but repeatable.
-Run pace should be fast, but not so fast that you struggle on the DB snatches.
-This is 2000m of running and 45 total DB snatches – think through what that means in terms of what it would look like to finish in 10 minutes.

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