18.09.19 – South Loop Strength & Conditioning

18.09.19

FITNESS & PERFORMANCE
8 min:
Accumulate as much time as possible in a plank
+
(Rest 3 min)
+
10 min @ high effort:
10 DB hang cleans (50/hand – 35/hand)
20 DB front rack lunges, alternating (50/hand – 35/hand)
10 lateral burpees over-the-DBs
+
(Rest 3 min)
+
EMOM 10:
1st: 30-45s side plank, right
2nd: 30-45s side plank, left

Training notes:
For the first piece:
•Don’t let plank form get sketchy. Stop yourself when you start to arch/sag/push your hips in the air/etc.
•It will probably be wise to stop yourself well short of failure on planks.

For the second piece:
•Hang cleans can be muscle or squat cleans
•Lunges are alternating in place, not walking.
•For burpees, stack DBs next to each other and jump laterally over them.

For the third piece:
•Shoot for the top end of the time range if you feel good, but don’t push it on the first few sets if you know you will not be able to sustain.

Record reps completed on second 10 minute piece – and record amount of plank completed in the first part and the time completed in the third piece.

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