17.11.28 - South Loop Strength & Conditioning

17.11.28

Fitness
A. E90s for 6 sets:
1.1.1 power clean w/ 1s pause below-the-knee and in receiving position
*Start moderate and build per set as able while maintaining good positions.

B. E90s for 6 sets:
1.1.1 clean pull w/ 1s pause below-the-knee
*Start moderate and build per set as able while maintaining good positions.

C. E3min for 3 sets:
1 min assault bike @ 80%
1 min DB hang power cleans – unbroken

Performance
A. E90s for 6 sets:
1.1.1 squat cleans
*Start moderate and build per set. Last set heavy.

B. E90s for 6 sets:
1 clean panda pull + 1 clean high pull + 1 clean pull
*Start moderate and build per set.

C. E3min for 3 sets:
3 touch-and-go squat cleans (moderately tough)
1 min row @ 80%
3 touch-and-go squat cleans (same weight)

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