17.10.31 - South Loop Strength & Conditioning

17.10.31

Fitness

A. EMOTM 8:
Halting clean deadlift + Clean pull + Power clean w/ 1s pause in receiving position

B. 24 min:
30s DB push presses
-Rest 30s
30s assault bike
-Rest 30s
30s KB swings
-Rest 30s
30s row

Performance

A. EMOTM 8:
1st: 3 tall cleans
2nd: 5 touch-and-go push press
*Same weight for each movement. Build throughout as able while maintaining good positions.

B. 24 min:
30s single-arm KB thrusters (53/35)
*Right arm first time through, left arm second time through.
-Rest 30s
30s box jumps, step down (24”/20”)
-Rest 30s
30s air squats – 1 rep every 2-3s
-Rest 30s
30s hang power cleans (115/75)
-Rest 30s
30s deadlifts (115/75)
-Rest 30s
30s DB snatches, alternating (30/20)
-Rest 30s

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