18.10.23 – South Loop Strength & Conditioning

18.10.23

FITNESS
A.
Hang power snatch
4×3; Rest 90s
*Only build as heavy as you can with excellent technique.

Training notes:
•Hang onto the bar between reps.
•Prioritize position and technique over the load lifted.

Record top weight used.

B. For time:
10 Turkish get-ups, alternating
+
20 box jumps, step down
30 double KB deadlifts
20 box jumps, step down
20 double KB deadlifts
20 box jumps, step down
10 double KB deadlifts
20 box jumps, step down
+
10 Turkish get-ups, alternating
*15 minute cap.

Training notes:
•10 alternating Turkish get-ups book-end a ladder of double KB deadlifts and box jumps.
•Don’t get so tired on the ladder that you will have a meltdown on the last set of Turkish get-ups.
•If you don’t feel confident in the Turkish get-ups, do half Turkish get-ups instead.

Record time.

PERFORMANCE
A.
Power snatch
Build to a touch-and-go 3RM for today in 12 minutes

Training notes:
•You can rest in the hang or overhead, but the plates must just tap the ground.

Record heaviest weight lifted.

B. For time:
10 Turkish get-ups, alternating (53/35)
+
20 box jumps, step down (24”/20”)
30 double KB deadlifts (53/hand – 35/hand)
20 box jumps, step down (24”/20”)
20 double KB deadlifts (53/hand – 35/hand)
20 box jumps, step down (24”/20”)
10 double KB deadlifts (53/hand – 35/hand)
20 box jumps, step down (24”/20”)
+
10 Turkish get-ups, alternating (53/35)
*15 minute cap.

Training notes:
•10 alternating Turkish get-ups book-end a ladder of double KB deadlifts and box jumps.
•Don’t get so tired on the ladder that you will have a meltdown on the last set of Turkish get-ups.

Record time.

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