18.09.13 – South Loop Strength & Conditioning

18.09.13

FITNESS
A. 3 sets:
5 Pendlay rows (tough)
-Rest 30s
10 DB hang power cleans (tough)
-Rest 30s
10 DB floor press (tough)
-Rest 30s
10 DB push presses (tough)
-Rest as needed

Training notes:
•All sets should be tough – but keep in mind that there is a decent amount of volume here with somewhat short rest between sets.
•You may use different dumbbell weights for each exercise an that’s ok.

Record weights used in training notes.

B. EMOM 15:
1st: 4-6 unbroken strict hanging leg raises + 6 ball slams
2nd: 2 half Turkish get-ups, alternating (tough) + 10 lateral hurdle hops
3rd: 10 double KB front squats (tough)

Training notes:
•Movements should be unbroken. Reduce the reps if you have to break.
•You should be finishing the work for a minute with at least 15s rest. If you’re running right up to the minute, reduce the reps.
•Raise legs as high as possible on hanging leg raises while still keeping your sets unbroken. These are strict this week (as opposed to kipping last week).

Record reps and any notes on how this felt in training notes.

PERFORMANCE
A.
3 sets:
5 weighted strict chest-to-bar pull-ups
-Rest 30s
8 touch-and-go power cleans
-Rest 30s
5 weighted strict ring dips
-Rest 30s
8 touch-and-go shoulder-to-overhead
-Rest as needed

Training notes:
•Touch-and-go barbell cycling should be somewhat fast and smooth
•Weight should probably be about the same for the cleans and shoulder-to-overhead
•You will likely be much more out of breath from the doing the cleans and the shoulder-to-overhead than you have from the DB-based work we’ve done with this structure in the past.

Record weights used in training notes.

B. EMOM 15:
1st: 1 legless rope climb + 4 D-ball over shoulder (moderately tough)
2nd: 2 Turkish get-ups, alternating (tough) + 25 double-unders
3rd: 10 double KB front squats (tough)

Training notes:
•Movements should be unbroken. Reduce the reps if you have to break.
•You should be finishing the work for a minute with at least 15s rest. If you’re running right up to the minute, reduce the reps.

Record reps and any notes on how this felt in training notes.

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