[SLSC Training] Week of 26.03.02
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MONDAY PERFORMANCE Warm-Up — 0:00-15:00 Back Squat Strength — 15:00-30:00 B. Take 15 Minutes to Work Up to: 1 Heavy Set of 5 Back Squats Training notes: - Leave 2-3 reps in reserve on your top set. - I'm sure your legs are sore but you can still squat, give yourself grace. - Accumulate 3-4 building sets working your way up. Grinder Workout — 40:00-52:00 C. 5 Rounds For Time: 3 Sandbag Cleans (150/100) 12 Toes to Bar 15/12 Assault Bike Calories Training notes: • 12 minute time cap. • Sandbag clean must be to the shoulder. Clean-up — 55:00-60:00 FITNESS B. Take 15 Minutes to Work Up to: 1 Heavy Set of 5 Back Squats C. 5 Rounds For Time: 3 Sandbag Cleans 75 Single Unders 12/9 Assault Bike Calories TUESDAY PERFORMANCE Warm-Up — 00:00-15:00 Double Under Skill Work/Capacity — 15:00-27:00 B. Every 90 Seconds For 8 Sets: 10-14 Calorie Erg 40-60 Double Unders Training notes: - Erg calories should take no more than 45 seconds per set. - Goal is to rest :15-:30 each set. Gymnastics Bottleneck Workouts — 40:00-56:00 C. 3 Rounds: 4 Minute AMRAP 500/400 Meter Row 12 Chest to Bar Max Wall Walks In Remaining Time - Rest 2 Minutes Between Rounds Training notes: • You should have about 1:00-1:30 to do wall walks. • Row pace should be moderately tough. Clean-up — 55:00-60:00 FITNESS B. Every 90 Seconds For 8 Sets: :45 of Double Under Practice in Small Sets Or 12 Minutes of Free Double Under Practice C. 3 Rounds: 4 Minute AMRAP 400/300 Meter Row 12 Ring Rows Max Scaled Wall Walks In Remaining Time - Rest 2 Minutes Between Rounds WEDNESDAY PERFORMANCE Warm-Up — 00:00-15:00 Clean Technique — 15:00-30:00 B. Take 15 Minutes to Complete 5 Sets of: Pause at Knee Clean Pull + Power Clean + Front Squat Training notes: • Pause for 2-3 seconds before moving upward. • Limit the weight used to ensure you can focus on quality movement. Open Style Workouts — 40:00-54:00 C. 6 Minute AMRAP 12/9 Row Calories 10 Thrusters (95/65) 7 Burpees Over Bar Rest 2 Minutes 6 Minute AMRAP 12/9 Row Calories 10 S/A Devils Press (50/35) 12 Lateral Jumps Over DB Training notes: • Push the pace on this, try to maximize performance on both amraps. • Target Pace: 1 round every 2 minutes or faster. Clean-up — 55:00-60:00 FITNESS B. Take 15 Minutes to Complete 5 Sets of: Pause at Knee Clean Pull + Power Clean + Front Squat C. 6 Minute AMRAP 9/7 Row Calories 10 Thrusters 7 Burpees (No Push Up) Rest 2 Minutes 6 Minute AMRAP 9/7 Row Calories 10 S/A Devils Press 12 Lateral Hops Over Line THURSDAY PERFORMANCE Warm-Up — 00:00-20:00 Hyrox — 20:00-55:00 B. Every 2Minutes for 16 Minutes 1. 10-15 Calorie Erg + Shuttle Runs in Remaining Time (50' Down, 50' Back) 2. 10-15 Calorie Erg + Rest in Remaining Time Rest 3 Minutes 16 Minute AMRAP 20 Calorie Assault Bike calories 20 Burpee Pull Ups 200' Farmer Carry (70s/53s) Training notes: - Erg pace should be moderately tough, but allows you to push the pace on shuttle runs. - Burpee Pull ups can be jumped into, "RX" standard would b 6" above reach. Clean-up — 55:00-60:00 FRIDAY PERFORMANCE Warm-Up — 00:00-15:00 Gymnastics Pressing and Pulling — 15:00-27:00 B. EMOM15 1. 3-7 Strict Pullups 2. 3-7 Strict Handstand Pushups 3. 10-20 V-Ups Training notes: • Prioritize strict pressing, if you can't do strict hspu, use an ab mat height that will allow to do shspu or negatives, or do Z press. • Make a small progression in volume if you attended last week with pull ups/hspu Interval Conditioning — 40:00-52:00 C. Every 4 Minutes for 3 Sets: 15/12 Row Calories 12 Alt. DB Snatches (50/35) 9 Burpees Over DB Training notes: • Start at a moderate pace, and increase pace each round. Clean-up — 55:00-60:00 FITNESS B. EMOM12 1. 3-7 Banded Pullups 2. 3-7 Z Press 3. 10-20 S/L V-Ups C. Every 4 Minutes for 3 Sets: 12/9 Row Calories 12 Alt. DB Snatches 9 Burpees (No Pushup) SATURDAY PERFORMANCE Warm-Up — 0:00-20:00 Partner Workout — 20:00-50:00 B. 26.2 Training notes: FITNESS. B. 26.2 HYROX (W/Partner) 40 Minute AMRAP 4 Rounds 600 Meter Run 30 Burpee Box Jump Overs (24"/20") Into AMRAP in Remaining Time: 500 Meter Row 300' DB Back Rack Walking Lunge (50/35) 500 Meter Row 300' Farmer Carry (50s/35s) 80 Wall Balls (14/10) (10'/9') Training notes: - One partner works at a time, the other rests. Run together. |
Todd Nief
MONDAY PERFORMANCE Warm-Up — 0:00-15:00 Strict Pull Up Endurance — 15:00-20:00 B. Every 30 Seconds for 5 Minutes 1-5 Strict Chest to Bar Pull Ups Training notes: Aim for a rep scheme that will allow for consistency across most, if not all sets. The goal of this is not to burn out quickly and the last 2-3 minutes you barely can do anything. Chop this up to repeatable sets. The goal of this progression is to be able to increase your strict pull up repeatability. We will test the 5 minute AMRAP...
MONDAY PERFORMANCE Warm-Up — 0:00-15:00 Strict Pull Up Endurance — 15:00-25:00 B. 10 Minute AMRAP 32 Double Unders 16 Air Squats 4 Strict Chest to Bar Pull Ups Training notes: Scale to a smaller number of double unders if you cannot do repetitive sets of 32 unbroken, or go to single unders, the goal is to basically not stop moving the whole 10 minutes. The goal of this progression is to be able to increase your strict pull up repeatability. We will test the 5 minute AMRAP of strict chest to...
MONDAY PERFORMANCE Warm-Up — 0:00-15:00 Strict Pull Up Strength/Endurance — 15:00-27:00 B. Every 30 Seconds for 3 Minutes: 1-5 Strict Chest to Bar Pull Ups Rest 2 Minutes 7 Minute AMRAP 1-2-3-4... Strict Chest to Bar Pull Ups 100' KB Front Rack Carry (53s/35s) Training notes: Make sure sets every 30 seconds are repeatable. Maybe try a rep count that would be on pace for a number you would like it hit in a 5 min AMRAP test. Expect a slow grinder pace on this amrap. The goal of this progression...