18.11.09 – South Loop Strength & Conditioning
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18.11.09

FITNESS
A.
Clean pull + Below-the-knee clean pull + Above-the-knee clean pull + Power clean
4x(1+1+1+1); Building; Rest 90-120s

Training notes:
•Hang onto the bar between reps – reset on the floor before the final power clean.
•Prioritize speed and positions over load lifted.
•Goal of doing the pull from different positions is to smooth out the transition from the floor to the second pull.

Record weight.

B. EMOM 10:
Mins 1-5: 4 power cleans + 2 push jerks
Mins 6-10: 2 power cleans + 4 push jerks

Training notes:
•Barbell weight should stay consistent throughout – although adjust as necessary.
•Complex should remain unbroken – choose weight based upon that.

Record weight used.

OPTIONAL–
C.
3 sets:
30s Powell raises, right
-Rest 30s
30s Powell raises, left
-Rest 30s
60s banded pull-throughs
-Rest as needed

Training notes:
•This is optional accessory work if you have the time and desire to complete.
Powell raise
Banded pull-throughs

PERFORMANCE
A.
Clean pull + Below-the-knee clean pull + Above-the-knee clean pull + Power clean
4x(1+1+1+1); Building; Rest 90-120s

Training notes:
•Hang onto the bar between reps – reset on the floor before the final power clean.
•Prioritize speed and positions over load lifted.
•Goal of doing the pull from different positions is to smooth out the transition from the floor to the second pull.

Record weight.

B. “Gwen”
15-12-9:
Unbroken touch-and-go clean and jerks

Training notes:
•This is done for the heaviest weight that you can maintain unbroken.
•10 minute timecap.

Record weight used.

OPTIONAL–
C.
3 sets:
30s Powell raises, right
-Rest 30s
30s Powell raises, left
-Rest 30s
60s banded pull-throughs
-Rest as needed

Training notes:
•This is optional accessory work if you have the time and desire to complete.
Powell raise
Banded pull-throughs

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