18.12.03 - South Loop Strength & Conditioning

18.12.03

FITNESS
A.
Supinated flexed arm hang
Accumulate 6 sets of consistent duration; Rest 60s

Training notes:
•Choose a duration that gets to be an 8 or 9 out of 10 RPE by the end but is sustainable. The goal is not to blow up.
•Use assistance as necessary.

Record duration of flexed arm hang sets as well as total time.

B. 20 min AMRAP:
20 air squats
15 push-ups
5/arm single-arm DB snatch

Training notes:
•DB snatch weight should be challenging but doable. Do 5 reps on the right arm before switching to the left arm.
•Modify push-ups such that you can do them in two sets for at least a few rounds.

Record reps completed.

PERFORMANCE
A.
Supinated flexed arm hang
Accumulate 6 sets of consistent duration; Rest 60s

Training notes:
•Choose a duration that gets to be an 8 or 9 out of 10 RPE by the end but is sustainable. The goal is not to blow up.
•Use assistance as necessary.

Record duration of flexed arm hang sets as well as total time.

B. 20 min AMRAP:
20 air squats
15 push-ups, hand-release
10 pistols, alternating
5/arm single-arm DB snatch (70/50)

Training notes:
•DB snatch weight should be challenging but doable. Do 5 reps on the right arm before switching to the left arm.
•Try to keep thighs off the ground on hand-release push-ups.

Record reps completed.

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