[SLSC Training] Week of 26.03.09
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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 4 Back Squats Training notes:
Grinder Workout — 40:00-50:00 C. For Time: 4 Rope Climbs 15 Deadlifts (225) 3 Rope Climbs 12 Deadlifts 2 Rope Climbs 9 Deadlifts 1 Rope Climb 6 Deadlifts Training notes:
Clean-up — 55:00-60:00 FITNESS B. Take 15 Minutes to Work Up to: 1 Heavy Set of 4 Back Squats C. For Time: 8 Lying To Stand Rope Climbs 15 Deadlifts 6 Lying To Stand Rope Climbs 12 Deadlifts 4 Lying To Stand Rope Climbs 9 Deadlifts 2 Lying To Stand Rope Climb 6 Deadlifts TUESDAY PERFORMANCE Warm-Up — 00:00-15:00 Double Under Skill Work/Capacity — 15:00-27:00 B. Every 3:00 For 4 Sets: 80-100 Double Unders Easy Row in Remaining Time Training notes:
Gymnastics Bottleneck Workouts — 40:00-56:00 C. 3 Rounds: 4 Minute AMRAP 500/400 Meter Row 15 KB Swings (53/35) Max Handstand Push Ups In Remaining Time
Training notes: • KB Swings unbroken. • Row pace should be moderately tough. Clean-up — 55:00-60:00 FITNESS B. 12 Minutes of Free Double Under Practice C. 3 Rounds: 4 Minute AMRAP 400/300 Meter Row 15 KB Swings Max DB Push Press In Remaining Time
WEDNESDAY PERFORMANCE Warm-Up — 00:00-15:00 Clean Technique — 15:00-30:00 B. Take 15 Minutes to Complete: 3 Sets: Pause at Knee Clean Pull + Power Clean + 3 Sets: 2 Squat Cleans 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 3,6,9,12... Row Calories Cleans and Jerks (95/65) Box Jump Overs (24"/20") Rest 2 Minutes 6 Minute AMRAP 3,6,9,12... (Pick Up Where You Left Off) Row Calories Clean and Jerks (95/65) Box Jump Overs (24"/20") Training notes: • Push the pace on this, try to maximize performance on both amraps. •Determine when breaking the clean and jerks will help you maintain a solid pace. Clean-up — 55:00-60:00 FITNESS B. Take 15 Minutes to Complete: 3 Sets: 3 Pause at Knee Clean Pull + 3 Sets: 2 Power Cleans C. 6 Minute AMRAP 3,6,9,12... Row Calories Cleans and Jerks Box Jump Overs Rest 2 Minutes 6 Minute AMRAP 3,6,9,12... (Pick Up Where You Left Off) Row Calories Clean and Jerks Box Jump Overs THURSDAY PERFORMANCE Warm-Up — 00:00-20:00 Hyrox — 20:00-55:00 B. Every 4 Minutes for 16 Minutes 600 Meter Run Rest 3 Minutes 16 Minute AMRAP (With Partner) 500 Meter Ski 100' Burpee Broad Jumps 500 Meter Row 100' DB Back Rack Walking Lunges (35/25) Training notes:
Clean-up — 55:00-60:00 FRIDAY PERFORMANCE Warm-Up — 00:00-15:00 Gymnastics Pressing and Pulling — 15:00-25:00 B. EMOM10
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. • If you can't do a full L-sit pull up, you can tuck your knees. Interval Conditioning — 40:00-52:00 C. Every 4 Minutes for 3 Sets: 10/8 Assault Bike Calories 8 Burpee Box Jump Overs (24"/20") 10/8 Assault Bike Calories Training notes: • Start at a moderate pace, and increase pace each round. • Prioritize burpee box jump over pace. Clean-up — 55:00-60:00 FITNESS B. EMOM10
C. Every 4 Minutes for 3 Sets: 8/6 Assault Bike Calories 8 Burpee Box Jump Overs (No Pushup) 8/6 Assault Bike Calories SATURDAY PERFORMANCE Warm-Up — 0:00-20:00 Partner Workout — 20:00-50:00 B. 26.3 Training notes: FITNESS. B. 26.3 HYROX (W/Partner) 15 Minute AMRAP 600 Meter Run 60 Russian KB Swings (70/53) 1000 Meter Row 40 Burpees Over Rower Rest 3 Minutes 15 Minute AMRAP 600 Meter Run 50 DB Back Rack Box Step Overs (35/25) (20") 200 Meter Farmer Carry (53s/35s) Training notes:
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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...