19.10.22 – South Loop Strength & Conditioning
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19.10.22

FITNESS 
A. E2min for 5 sets:
2 front squats
Training notes:
•Build throughout. All sets tough but no misses.
Record weights used.
B. 3 rounds:
1 min devil presses
1 min DB box step-ups, alterenating
-Rest 90s
Training notes:
•Moderately tough weight for DBs.
Record weights used.
C. 5 rounds:
20 Russian KB swings
20 reverse goblet lunges, alternating
Training notes:
•7 minute cap.
•Same weight for KB swings and goblet lunges. Moderately tough weight.
Record time.
PERFORMANCE
A. E2min for 5 sets:
1st: 3 front squats
2nd: 2 front squats
3rd: 1 front squat
4th: 2 front squats
5th: 1 front squat
Training notes:
•Waveload. Top single tough but not maximal. No misses.
Record weights used.
B. 3 rounds:
8 devil presses (tough)
16 DB box step-overs to 24”/20” (same weight)
-Rest 90s
Training notes:
•Weights should be moderately challenging, but not compromise technique at all.
•Make sure sets are sustainable throughout.
Record weights used.
C. For time:
50 Russian KB swings (70/53)
100 jumping switch lunges
50 Russian KB swings (70/53)
Training notes:
•7 minute cap.
•This should be a fast workout. Adjust weights and reps accordingly.
Record time.

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