17.12.06 - South Loop Strength & Conditioning

17.12.06

Fitness

A. E90s for 6 sets:
1.1.1 power clean w/ 1s pause above-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 above-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 squat cleans – unbroken

Performance

A. E90s for 6 sets:
1.1 squat cleans
*Start moderate and build per set. Last set heavy.
B. E90s for 6 sets:
1 clean panda pull + 1 below-the-knee clean panda pull + 1 above-the-knee clean panda pull
*Start moderate and build per set.
**Hang onto the bar between reps.
C. E3min for 3 sets:
5 touch-and-go power cleans (moderately tough)
1 min row @ 80%
5 touch-and-go shoulder-to-overhead (same weight)

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