18.12.11 – South Loop Strength & Conditioning

18.12.11

FITNESS
A1.
Hang muscle snatch
4×3; Building; Rest 60s
A2. Rear-foot elevated split squats
4×10/leg; Short rest b/w legs; Rest 60s

Training notes:
•Make sure your muscle snatches are muscle snatches and not power snatches.

B. 5 min AMRAP:
2-4-6-8…DB hang clean & jerk
+
(Rest 3 min)
+
5 min AMRAP:
Manmakers
•Use the same weight as DB hang clean & jerks.

Training notes:
•Increase the reps each set in first five minute AMRAP. Reps must remain unbroken. If you fail, rest until you think you can try again.
•Choose a weight for each AMRAP that is challenging but doable. You should have to think about pacing, but not be failing tons of reps.

Record reps completed on each AMRAP.

PERFORMANCE
A1.
Hang muscle snatch
4×3; Building; Rest 60s
A2. Rear-foot elevated split squats
4×10/leg; Short rest b/w legs; Rest 60s

Training notes:
•Make sure your muscle snatches are muscle snatches and not power snatches.

B. 5 min AMRAP:
1-2-3-4…unbroken hang power snatches (115/75)
+
(Rest 3 min)
+
5 min AMRAP:
5 unbroken hang power snatches (135/95)

Training notes:
•Increase the reps each set in first five minute AMRAP. Reps must remain unbroken. If you fail, rest until you think you can try again.
•Choose a weight for each AMRAP that is challenging but doable. Scale the weight down as necessary.

Record reps completed on each AMRAP.

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