18.12.13 – South Loop Strength & Conditioning
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18.12.13

FITNESS
A.
5 min clean position instructional work

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

Training notes:
Segmented clean deadlift: pause mid-shin, below-the-knee, above-the-knee
Halting clean deadlfit
•Prioritize positions over load lifted.
•Doing these two movements back-to-back will require solid understanding of the movements and may be a bit challenging at first. That’s fine – this is how we acquire skills.

Record weight used.

C. @ 0:00—
21-15-9:
Assault bike/row calories
DB snatches, alternating
@ 7:00—
15-12-9:
Assault bike/row calories
DB snatches, alternating

Training notes:
•This should be relatively fast and high turnover. Adjust the reps or the movement so that you have a bit of rest before starting the second piece.

Record split time for each interval.

PERFORMANCE
A.
5 min clean position instructional work

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

Training notes:
Segmented clean deadlift: pause mid-shin, below-the-knee, above-the-knee
Halting clean deadlfit
•Prioritize positions over load lifted.
•Doing these two movements back-to-back will require solid understanding of the movements and may be a bit challenging at first. That’s fine – this is how we acquire skills.

Record weight used.

C. @ 0:00—
21-15-9:
Assault bike/row calories
Power snatches (75/55)
@ 7:00—
15-12-9:
Assault bike/row calories
Power snatches (75/55)

Training notes:
•This should be relatively fast and high turnover. Adjust the reps or the movement so that you have a bit of rest before starting the second piece.

Record split time for each interval.

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