20.03.19 – South Loop Strength & Conditioning
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20.03.19

FITNESS
A. E2min for 5 sets:
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 DB burpees
1 min assault bike/row @ escalating pace
1 min KB swings
-Rest 2 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.
•Note that this is 4 minutes straight through rather than 2 minutes of work at a time like last week.
•KB swing are overhead.
 
Record reps completed.
 
PERFORMANCE
A. E2min for 5 sets:
Sets 1-2: 3 front squats
Sets 3-5: 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 DB burpees (35/hand – 25/hand)
1 min assault bike/row @ escalating pace
1 min KB swings (53/35)
-Rest 2 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.
•Note that this is 4 minutes straight through rather than 2 minutes of work at a time like last week.
•KB swing are overhead.
 
Record reps completed.

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