19.09.18 – South Loop Strength & Conditioning
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19.09.18

FITNESS 
A. Back squat
4×2; Building; Rest 2 min
Training notes:
•Build in weight throughout. Top set should be challenging, but not maximal.
Record weight used.
B. EMOM 8:
1st: 30s KB suitcase deadlifts, right
2nd: 30s KB suitcase deadlifts, left
+
(Rest 2 min)
+
8 min AMRAP:
10 double DB hang power cleans
8 double DB push presses
6 burpees
Training notes:
•DBs should be “moderately tough.”
Record reps completed in AMRAP.
PERFORMANCE
A. Back squat
2,2,1,1; Rest 2 min
Training notes:
•Same weight for both sets of 2. Then increase but use the same weight for both sets of 1.
Record weight used.
B. EMOM 8:
1st: 30s staggered double DB RDLs, right foot forward @ 3111 tempo
2nd: 30s staggered double DB RDLs, left foot forward @ 3111 tempo
+
(Rest 2 min)
+
8 min AMRAP:
10 double DB power cleans (50/hand – 35/hand)
8 double DB push presses (50/hand – 35/hand)
6 burpees, 6” target
Training notes:
•DBs should be “moderately tough.”
•One head of DBs touches the ground on power cleans.
•Touch a pull-up bar 6” over standing reach on burpees.
Record reps completed in AMRAP.

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