20.03.11 – South Loop Strength & Conditioning
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20.03.11

FITNESS
A. E2min for 5 sets:
3 front squats
 
Training notes:
•Start moderate and build per set.
•Top set tough but not maximal.
 
Record weight used.
 
B. 3 rounds:
1 min assault bike/row @ escalating pace
1 min wall balls
-Rest 1 min
1 min assault bike/row @ escalating pace
1 min burpee box jumps
-Rest 1 min
 
Training notes:
•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.
•Bike/row should be challenging, but prioritize being able to go unbroken (or close to it) on KB and jumps over cyclical pace.
 
Record reps completed.
 
PERFORMANCE
A. E2min for 5 sets:
Sets 1-3: 4 front squats
Sets 4-5: 2 front squats
 
Training notes:
•Start moderate and build per set.
•Top set tough but not maximal.
 
Record weight used.
 
B. 3 rounds:
1 min assault bike/row @ escalating pace
1 min wall balls (20 to 10’/14 to 9’)
-Rest 1 min
1 min assault bike/row @ escalating pace
1 min burpee box jumps (24″/20″)
-Rest 1 min
 
Training notes:
•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.
•Bike/row should be challenging, but prioritize mixed work over pace on cyclical pieces.
 
Record reps completed.

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