18.11.14 – South Loop Strength & Conditioning

18.11.14

FITNESS
A.
Front squat
5,4,3; 32×1 tempo; Across; Rest 2 min

Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.

B. 3 rounds:
10-12 double DB RDLs
-Rest 30s
30-60s anti-rotational front plank
-Rest 1 min

Training notes:
Double DB RDL
Anti-rotational front plank

C. E2min for 3 sets/6 rounds:
1st: 1 min assault bike/row @ 85%
2nd: 30s/side single-arm DB hang clean & jerks
•Bike or row at 50% during rest periods.

Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Choose weight for single-arm DB clean & jerks so that you can move unbroken for 30s.
•Switch arms after 30s of work.

Record bike and row pace and weight used for DB clean & jerks.

PERFORMANCE
A.
Front squat
5,4,3; 32×1 tempo; Building; Rest 2 min

Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.

B. 3 rounds:
10-12 partner glute-ham raises
-Rest 30s
30-60s anti-rotational front plank
-Rest 1 min

Training notes:
Partner glute-ham raise
Anti-rotational front plank

C. E2min for 3 sets/6 rounds:
1st: 30s assault bike or row @ escalating effort – last 7s all out
2nd: 6 touch-and-go hang power cleans + 6 touch-and-go shoulder-to-overhead
•Assault bike or row @ 50% effort during rest periods.

Training notes:
•Start moderate on bike/row, then push the pace as you get going. Last 7s should be an all out sprint.
•Barbell complex should be unbroken but challenging. If it’s heavy enough that you have to slow down, reduce the weight a bit.

Record bike and row pace and weight used for barbell complex.

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