18.10.03 – South Loop Strength & Conditioning

18.10.03

FITNESS
A.
E90s for 6 sets:
Squat clean + Front squat + Push jerk
*Start moderate and build per set.

Training notes:
•Build as able with perfect technique.

Record top weight for complex.

B. EMOM 20:
1st: 30s DB hang squat clean thrusters (moderate)
2nd: 30s rowing/assault bike @ gradually escalating pace – last 10s at very hard effort

Training notes:
•Start assault bike and row at moderate effort and gradually escalate. You should be sprinting for the last 10s.
•DB weight should be tough but something you can maintain unbroken for 30s
•Control your cycle time from the start so that you can maintain a solid pace on these throughout the 20 minutes.

Record weights used and top paces hit on bike and row in training notes.

PERFORMANCE
A.
E90s for 6 sets:
Squat clean + Front squat + Split jerk
*Start moderate and build per set.

Training notes:
•Top set should be heavy – but ideally no misses.
•This complex will train the ability to hit a heavy split jerk after a difficult front squat.

Record top weight for complex.

B. EMOM 20:
1st: 3 power cleans + 3 front squats + 3 shoulder-to-overhead
2nd: 30s rowing/assault bike @ gradually escalating pace – last 10s at very hard effort

Training notes:
•Barbell weight should be tough – but the complex should remain unbroken.
•Start assault bike and row at moderate effort and gradually escalate. You should be sprinting for the last 10s.
•The goal of this EMOM is to train repeatability of very hard efforts on shortened rest.

Record weights used and top paces hit on bike and row in training notes.

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