18.11.27 – South Loop Strength & Conditioning
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5 min AMRAP:
Manmakers (moderately tough)

Training notes:
•Choose a weight that is difficult and grindy but not overly heavy.

B. 10 min AMRAP:
20 Russian KB swings
15 air squats
10 push-ups

Training notes:
•Modify push-ups such that you’re able to do them in mostly one or two sets.
•KB swings weight should be light enough that you can go unbroken for several rounds.

Record reps completed.

5 min AMRAP:
Burpee bar muscle-ups

Training notes:
•Scale to burpee chest-to-bar pull-ups or burpee pull-ups.

Record total reps completed. Compare to week of 18.10.22

B. For time:
27 deadlifts (155/105)
21 handstand push-ups
21 deadlifts (155/105)
15 handstand push-ups
15 deadlifts (155/105)
9 handstand push-ups
9 deadlifts (155/105)

Training notes:
•10 minute cap.
•This is a variation of the named workout “Diane”
•Choose a weight that is at most “moderately tough.” This is a lot of reps on the deadlift.

Record time.

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