17.10.02 - South Loop Strength & Conditioning

17.10.02

Fitness
A. EMOTM 12:
1st: 3-5 strict presses @ 20×0 tempo
2nd: 6-8 double DB deadlifts
*Both heads of the dumbbells touch the ground.
3rd: Rest
*Heavier than last week on press and DB deadlifts.

B. In teams of two – partners alternate rounds —
7 min AMRAP:
10 step-ups, alternating
10 DB goblet squats
+
(Rest 3 min)
+
7 min AMRAP:
8 box jumps, step down
8 DB snatch, alternating

Performance
A. EMOTM 12:
1st: 30s half-kneeling Arnold press, right @ 30×1 tempo
2nd: 30s half-kneeling Arnold press, left @ 30×1 tempo
3rd: 20s/side seated single-leg raise
4th: Rest

B. In teams of two – partners alternate rounds —
7 min AMRAP:
7 box jumps, step down (24”/20″)
14 single-arm DB overhead squats (50/35) – 7/hand
+
(Rest 3 min)
+
7 min AMRAP:
5 box jumps, step down (30”)
10 single-arm DB overhead squats (70/50) – 5/hand

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