18.12.04 - South Loop Strength & Conditioning

18.12.04

FITNESS
A.
5 min clean position instructional work

B. Segmented clean deadlift x2 + Segmented clean pull x2
4x(2+2); Rest 60-90s

Training notes:
Segmented clean deadlift – pause mid-shin, below-the-knee, above-the-knee
•Prioritize positions over load lifted.

Record weight used.

C. @ 0:00—
30 Russian KB swings (tough)
30 assault bike/row calories
@ 5:00—
20-10:
Russian KB swings
Assault bike/row calories
@ 10:00—
15-10-5:
Russian KB swings
Assault bike/row calories

Training notes:
•This should be relatively fast and high turnover. You have a 5 minute window to complete 60 reps. Adjust weight and reps accordingly. Ideally, this should be about 3 minutes of work.

Record split time for each interval.

PERFORMANCE
A.
5 min clean position instructional work

B. Segmented clean deadlift x2 + Segmented clean pull x2
4x(2+2); Rest 60-90s

Training notes:
Segmented clean deadlift – pause mid-shin, below-the-knee, above-the-knee
•Prioritize positions over load lifted.

Record weight used.

C. @ 0:00—
30 power cleans (95/65)
30 row calories
@ 5:00—
20-10:
Power cleans (95/65)
Row calories
@ 10:00—
15-10-5:
Power cleans (95/65)
Row calories

Training notes:
•This should be relatively fast and high turnover. You have a 5 minute window to complete 60 reps. Adjust weight and reps accordingly. Ideally, this should be about 3 minutes of work.

Record split time for each interval.

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