Fitness & Performance Archives - Page 2 of 69 - South Loop Strength & Conditioning
 

FITNESS & PERFORMANCE
8 min:
1 min double KB deadlifts (moderately tough)
1 min hang from pull-up bar
1 min double KB front rack hold (moderately tough)
1 min plank w/ alternating shoulder taps
+
(Rest 3 min)
+
8 min AMRAP @ high effort:
15 DB thrusters (50/hand – 35/hand)
12 box jumps, step down (24”/20”)
9 toes-to-bar
+
(Rest 3 min)
+
8 min:
1 min KB snatches (switch every 5 reps)
1 min pistols, alternating
1 min double KB front rack hold (moderately tough)
1 min crab plank

Training notes:
For the first 8 minutes:
•Double KB deadlifts should be tough but unbroken
•Fraction hang from pull-up bar as necessary
•Double KB front rack hold should also be tough but unbroken
•Start at different stations if you don’t have the KB weight available that you want.

For the second 8 minutes:
•This should be a high effort but slightly grindy piece. DB weight should be heavy.

For the third 8 minutes:
•KB snatches are from the hang – not the floor
•If pistols are tough, do pistols off of a box, single-leg squats to medicine ball, shrimp squats, etc.
•Double KB front rack hold should also be tough but unbroken
•Work on maintaining good shoulder position during crab plank – don’t let this get sketchy.

Record reps completed on second 8 minute piece – and record paces and reps for the first and the third 8 minute piece.

FITNESS & PERFORMANCE
A. 10 minutes ring support/ring dip skill

Training notes:
Things to work on:
•Holding support on rings in external rotation
•Holding support in the bottom of a ring dip
•FLR on rings in external rotation
•L-sit on rings progressions
•Kipping ring dips
•Variations of kipping out of the dip in a muscle-up

B. 2 min @ high effort:
10 wall balls (20 to 10’/14 to 9’)
10 Russian KB swings (70/53)
-Into
2 min @ high effort:
10 air squats
10 Russian KB swings (50/35)
-Into
2 min bike/row @ 75%
-Into
2 min bike/row @ gradually escalating pace
*Last 30s at very hard effort.
+
(Rest/walk 4 min)
+
2 min @ high effort:
30 double-unders
6 burpees
-Into
2 min @ high effort:
30 single-unders
6 burpees, no push-up
-Into
2 min bike/row @ gradually escalating pace
-Into
2 min bike/row @ gradually escalating pace
*Last 30s at very hard effort

Training notes:
•By starting with a “more difficult” exercise and then doing another minute with a “less difficult” version, we should be able to train the capacity to recover while continuing to move.
•We’ve progressed from working in four minute blocks to working in 8 minute blocks. You will be moving longer, but hopefully you are able to pace appropriately and recover during the middle section to hit some solid output on the bike or the row at the end.

Record total reps completed – and record the splits for each round in training notes.

FITNESS
Complete the following for time in teams of three with partners switching as necessary—
800m run – all partners run
60 push-ups – one partner holds plank
60 ball slams – one partner hangs from pull-up bar
60 DB thrusters – one partner holds bottom of squat
800m run – all partners run
60 burpees – one partner holds plank
60 ring rows – one partner hangs from pull-up bar
60 DB snatches, alternating – one partner holds bottom of a squat
800m run – all partners run
*30 minute cap.

Training notes:
•One partner is resting while one is working and one is doing isometric hold.

Record total time. Compare to 18.06.24.

PERFORMANCE
Complete the following for time in teams of three with partners switching as necessary—
800m run – all partners run
60 handstand push-ups – one partner holds handstand against wall
60 toes-to-bar – one partner hangs from pull-up bar
60 thrusters (95/65) – one partner holds bottom of squat
800m run – all partners run
60 burpees – one partner holds plank
60 pull-ups – one partner hangs from pull-up bar
60 power snatches (95/65) – one partner holds bottom of a squat
800m run – all partners run
*30 minute cap.

Training notes:
•One partner is resting while one is working and one is doing isometric hold.

Record total time. Compare to 18.06.24.

FITNESS
A. 10 min kipping skill work

Training notes:
Things to work on:
•Keeping a solid arch rather than hinging at one specific spot in your low back
•Elbows stay straight and scaps stay in a good position
•It can often be easier to get the kipping motion with a hanging leg raise than with a toes-to-bar
•Don’t work on kipping pull-ups until you feel comfortable with strict pull-ups – but you can still work on the kipping motion.

B. 3 rounds:
400m run
21 KB swings
6 Renegade rows, no push-up

Training notes:
•KB weight should be moderate – you should be able to do the first set unbroken.
•Renegade row weight should be moderately challenging.
•6 renegade rows means 6 per arm.

Record total time.

PERFORMANCE
A. 10 min kipping skill work

Training notes:
Things to work on:
•Keeping a solid arch rather than hinging at one specific spot in your low back
•Elbows stay straight and scaps stay in a good position
•Butterfly technique – or smoothing out butterfly technique
•Re-gripping the bar throughout the kip so your hands don’t rip

B. “Helen”
3 rounds:
400m run
21 KB swings (53/35)
12 pull-ups

Training notes:
•Classic named workout – run at a pace that enables you to move quickly on KB swings and pull-ups

Record total time.

FITNESS
A. Double overhand deadlift, no hook grip
Build to a tough 2 for today in 10 minutes
*Reset each rep. Not touch-and-go.

Training notes:
•The double overhand deadlift with no hook grip will be limited by grip for most individuals. This deadlift variation allows us to train challenging deadlifts without loading the bar so heavy that it will affect later training.
•Expect this to be much lighter than your normal deadlift. The percentage variation will differ between individuals.

Record heaviest weight lifted.

B. EMOM 5:
2 double overhand deadlifts, no hook grip @ 70-80% of A

Training notes:
•These back off sets allow us to train repeatability and also add volume to the training session.
•The percentage used here should make these sets moderately challenging, but you should not be in danger of failing a rep. Adjust the percentage accordingly to find this sweet spot.

Record weight used – as well as the relative percentage to Part A.

C. For time:
21 double DB hang clean & jerks
15 burpee box jumps
15 double DB hang clean & jerks
12 burpee box jumps
9 double DB hang clean & jerks
9 burpee box jumps
*15 minute cap.

Training notes:
•Fitness is doing hang clean & jerks while Performance is doing clean & jerks to the ground
•DB clean & jerks weight should be moderately tough

Record total time.

PERFORMANCE
A.
Double overhand deadlift, no hook grip
Build to a tough 2 for today in 10 minutes
*Reset each rep. Not touch-and-go.

Training notes:
•The double overhand deadlift with no hook grip will be limited by grip for most individuals. This deadlift variation allows us to train challenging deadlifts without loading the bar so heavy that it will affect later training.
•Expect this to be much lighter than your normal deadlift. The percentage variation will differ between individuals.

Record heaviest weight lifted.

B. EMOM 5:
2 double overhand deadlifts, no hook grip @ 70-80% of A

Training notes:
•These back off sets allow us to train repeatability and also add volume to the training session.
•The percentage used here should make these sets moderately challenging, but you should not be in danger of failing a rep. Adjust the percentage accordingly to find this sweet spot.

Record weight used – as well as the relative percentage to Part A.

C. For time:
21 double DB clean & jerks (50/hand – 35/hand)
15 burpee box jumps (24”/20”)
15 double DB clean & jerks (50/hand – 35/hand)
12 burpee box jumps (24”/20”)
9 double DB clean & jerks (50/hand – 35/hand)
9 burpee box jumps (24”/20”)
*15 minute cap.

Training notes:
•One head of DBs touches the ground on clean & jerks
•Two footed jump up and down on burpees
•DB clean & jerks should be a grind

Record total time.

FITNESS
A. 3 sets:
4-6 vertical ring rows
-Rest 30s
60s farmer’s hold (heavy)
-Rest 30s
5 wall climbs
-Rest 30s
60s double KB overhead hold (heavy)
-Rest as needed

Training notes:
•Walk up the wall as far as possible on wall climbs and control the eccentric.
•Go as heavy as possible on farmer’s hold and overhead hold – but not so heavy that form starts to break down.

Record weights used in training notes.

B. EMOM 15:
1st: 6-8 unbroken hanging leg raises + 10 lateral hurdle hops
2nd: 10 push-ups + 10 jumping switch lunges
3rd: 8 DB snatches, alternating

Training notes:
•Movements should be unbroken. Reduce the reps if you have to break.
•You should be finishing the work for a minute with at least 20s rest. If you’re running right up to the minute, reduce the reps.
•Raise legs as high as possible on hanging leg raises while still keeping your sets unbroken.
•Modify push-ups by elevating hands.

Record reps and any notes on how this felt in training notes.

PERFORMANCE
A. 3 sets:
3-5 unbroken strict ring muscle-ups
-Rest 30s
60s farmer’s hold (heavy)
-Rest 30s
5 wall climbs
-Rest 30s
60s double KB overhead hold (heavy)
-Rest as needed

Training notes:
•If you don’t have strict muscle-ups, kipping is ok.
•Nose touches wall on wall climbs. Control the eccentric as well.
•Go as heavy as possible on farmer’s hold and overhead hold – but not so heavy that form starts to break down.

Record weights used in training notes.

B. EMOM 15:
1st: 6-8 unbroken toes-to-bar + 30 double-unders
2nd: 10 push-ups, hand-release + 10 jumping switch lunges
3rd: 8 DB squat snatches, alternating (50/35)

Training notes:
•Movements should be unbroken. Reduce the reps if you have to break.
•You should be finishing the work for a minute with at least 20s rest. If you’re running right up to the minute, reduce the reps.
•If DB squat snatches are super sketchy, do something else: DB overhead lunges, goblet squats, normal DB snatches, etc.

Record reps and any notes on how this felt in training notes.

FITNESS
A. E90s for 6 sets:
Snatch balance + Overhead squat
*Start moderate and build in weight only as you’re able with perfect form.

Training notes:
•Weights on this should stay moderate – the goal is to learn to move quickly under the bar and to find good positions for receiving a snatch.
•If it feels sketchy for you to lower behind-the-neck, just drop the bar from overhead and clean it to re-rack.
•If overhead squat position is very difficult, do one and a quarter front squats instead.

Record weights used in training notes.

B. E15s for 6 min:
1 power snatch w/ 1s pause in receiving position
+
(Rest 1 min)
+
6 min AMRAP @ high effort:
200m run
10 bar-facing burpees
+
(Rest 1 min)
+
E15s for 6 min:
1 power snatch w/ 1s pause in receiving position

Training notes:
•The power snatch weight should be sustainable for E15s. This should be a “tough but fast” weight.
•Pause in receiving position is to prioritize great techinque.
•Ideally, you’ll be able to use the same weight for the first 6 minute piece and the second 6 minute piece.

Record weight used for power snatches and record total reps completed on the 6 minute AMRAP.

PERFORMANCE
A. E90s for 6 sets:
Snatch balance + Overhead squat
*Start moderate and build in weight only as you’re able with perfect form.

Training notes:
•Weights on this should stay moderate – the goal is to learn to move quickly under the bar and to find good positions for receiving a snatch.
•If it feels sketchy for you to lower behind-the-neck, just drop the bar from overhead and clean it to re-rack.

Record weights used in training notes.

B. E15s for 5 min:
1 power snatch @ 55-70%
+
(Rest 1 min)
+
6 min AMRAP @ high effort:
200m run
10 bar-facing burpees
+
(Rest 1 min)
+
5 min AMRAP:
Power snatches @ 55-70%

Training notes:
•The power snatch weight should be sustainable for E15s. This should be a “tough but fast” weight.
•The burpees and running should be at high effort, but don’t push so hard that you can’t recover for the second piece of snatches.
•You should have an idea of how to pace the 5 min AMRAP of snatches based upon how the E15s work went.

Record weight used for power snatches, record total reps completed on the 6 minute AMRAP, and reps completed in the 5 minute AMRAP.

FITNESS
6 Rounds:
30 air squats
19 Russian KB swings (heavy)
7 vertical ring rows
400m run
*45 minute cap.

Training notes:
•Choose a KB swing weight that is heavy enough that you will not be able to do it unbroken throughout.

Record total time.

PERFORMANCE
“Hotshots 19”
6 rounds:
30 air squats
19 power cleans (135/95)
7 strict pull-ups
400m run
*45 minute cap

Training notes:
•Original post of “Hotshots 19”
•Expect the power cleans to be mostly singles. This is long

Record total time.

FITNESS
Complete the following in teams of two—
40 assault bike/row calories – each partner does 20 calories
42 DB hang power cleans – switch as necessary
20 lateral burpees over the DBs – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories
30 DB shoulder-to-overhead – switch as necessary
20 lateral burpees over the DBs – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories
18 DB front squats – switch as necessary
20 lateral burpees over the DBs – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories

Training notes:
•Having a partner doesn’t mean you can forget how to pace. You will be working hard on this, so consider what will be sustainable on the short rest while your partner works.

Record total time.

PERFORMANCE
Complete the following in teams of two—
40 assault bike/row calories – each partner does 20 calories
42 power cleans (115/75) – switch as necessary
20 bar-facing burpees – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories
30 shoulder-to-overhead (115/75) – switch as necessary
20 bar-facing burpees – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories
18 overhead squats (115/75) – switch as necessary
20 bar-facing burpees – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories

Training notes:
•Be strategic with switching on barbell movements. Cycle time matters there.
•Having a partner doesn’t mean you can forget how to pace. You will be working hard on this, so consider what will be sustainable on the short rest while your partner works.

Record total time.

FITNESS & PERFORMANCE
8 min:
2 min bike/row @ 80%
1 min wall sit at parallel
1 min seated single-leg raises, alternating
+
(Rest 3 min)
+
8 min AMRAP @ high effort:
6 D-ball over shoulder (tough)
6 Turkish get-ups, alternating (53/35)
45 unbroken double-unders or 16 unbroken hurdle hops
+
(Rest 3 min)
+
8 min:
2 min bike/row @ 80%
1 min hip airplanes, alternating
1 min DB death march (moderately tough)

Training notes:
For the first 8 minutes:
•Bike/row pace should be at moderately challenging effort – but not so fast that it takes away from the ability to cycle rear-foot elevated split squats
Seated single-leg raise

For the second 8 minutes:
•This should be a high effort but slightly grindy piece. DB weight and ball slam weight should be just heavy enough that you have to control your cycle time.
•Restart at 0 if you miss on double-unders – rest enough to ensure that you can get the set done unbroken.

For the third 8 minutes:
•Bike/row pace should be similar to the bike/row pace during the first 8 minutes
Hip airplanes (make sure you’re actually rotating through the hip and not just through the upper back)
DB death march
•The goal here is to get good mechanics and structure on hip extension while in a slightly fatigued state.

Record reps completed on second 8 minute piece – and record paces and reps for the first and the third 8 minute piece.

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