18.11.08 – South Loop Strength & Conditioning

18.11.08

FITNESS
A.
Deadlift
3×5; Across; Rest 2 min

Training notes:
•Reset each rep – not touch-and-go.
•Shoot for ~10# heavier than last week.

Record weight.

B. EMOM 10:
1st: 10 DB snatches, alternating
2nd: 45s reverse lunges, alternating
+
(Rest 2 min)
+
EMOM 10:
1st: 5/side single-arm DB clean & jerks
2nd: 25s/side suitcase deadlifts

Training notes:
•Use the same DB weight for both EMOMs. Weight should be moderately challenging.
•Avoid torso rotation on suitcase deadlifts.

Record splits for 5 min AMRAPs and for 10 min EMOM.

PERFORMANCE
A.
Deadlift
6,5,4; Building; Rest 2 min

Training notes:
•Reset each rep – not touch-and-go.
•This is more volume than last week. If you’re feeling good, see if you can do the same weights as last week for more reps.

Record weight lifted for each set.

B. EMOM 10:
1st: 4-8 unbroken chest-to-bar pull-ups + 6-8 unbroken DB snatches, alternating
2nd: 25s/side rear-foot elevated split squats (unloaded)
+
(Rest 2 min)
+
EMOM 10:
1st: 4-8 unbroken chest-to-bar pull-ups + 4/side DB clean & jerks
2nd: 25s/side suitcase deadlifts

Training notes:
•Use the same weight for the DB snatches and the DB clean & jerks. Movements should be unbroken and quick.
•For the chest-to-bar rep range, shoot to be consistent across sets rather than going for the top of the rep range then petering out.
•Avoid torso rotation on the suitcase deadlifts.

Record fastest and slowest split time for 1st minute of work on each EMOM.

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