18.11.01 – South Loop Strength & Conditioning

18.11.01

FITNESS
A.
Clean pull x3 + Power clean
4x(3+1); Building; Rest 90s

Training notes:
•Reset each rep – not touch-and-go.
•Prioritize speed and positions over load lifted.
Clean pull (arms stay straight)

Record weight.

B. EMOM 5:
9 deadlifts + 3 hang power cleans
-Into
EMOM 5:
3 hang power cleans + 6 push jerks

Training notes:
•Use the same weight for both EMOMs.
•Complex should remain unbroken – choose weight based upon that.

Record weight used.

OPTIONAL–
C.
10 min:
3 bottoms-up half Turkish get-ups, right
45s side plank, right
3 bottoms-up half Turkish get-ups, left
45s side plank, left

Training notes:
•This is optional accessory work if you have the time and desire to complete.

PERFORMANCE
A.
Clean pull + Clean high pull + Clean pull-down + Power clean
4x(1+1+1+1); Building; Rest 90s

Training notes:
•Reset each rep – not touch-and-go.
•Prioritize speed and positions over load lifted.
Clean pull (arms stay straight)
Clean high pull (arms bend)
Clean pull-down (arms bend – initiate the downward motion of the body)
•Goal of moving through these different pulls is to clearly differentiate the timing of the second pull from the third pull.

Record weight.

B. EMOM 5:
9 deadlifts + 3 hang power cleans
-Into
EMOM 5:
3 hang power cleans + 6 push jerks

Training notes:
•Use the same weight for both EMOMs.
•Complex should remain unbroken – choose weight based upon that.

Record weight used.

OPTIONAL–
C.
10 min:
3 bottoms-up half Turkish get-ups, right
45s side plank, right
3 bottoms-up half Turkish get-ups, left
45s side plank, left

Training notes:
•This is optional accessory work if you have the time and desire to complete.

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