18.12.21 – South Loop Strength & Conditioning
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18.12.21

FITNESS
A.
5 min clean position instructional work

B. Clean pull w/ pause in high hang x2 + Clean pull x2
4x(2+2); Rest 60-90s

Training notes:
•Make sure shoulder are over the bar in pause position at high hang.
•Prioritize positions over load lifted.
•Goal is to find good positions on the segmented pull and to be able to carry them over to the clean pull at speed.

Record weight used.

C. @ 0:00—
15 DB thrusters
21 row/bike calories
12 DB thrusters
15 row/bike calories
9 DB thrusters
9 row/bike calories
6 DB thrusters
•Cap at 9 min.
+
@ 12:00—
21-15-9:
Row/bike calories
Burpees
•6 minute cap.

Training notes:
•This should be 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. Clean pull w/ pause in high hang x2 + Clean pull x2
4x(2+2); Rest 60-90s

Training notes:
•Make sure shoulder are over the bar in pause position at high hang.
•Prioritize positions over load lifted.
•Goal is to find good positions on the segmented pull and to be able to carry them over to the clean pull at speed.

Record weight used.

C. @ 0:00—
27 DB thrusters (35/hand – 20/hand)
21 row/bike calories
21 DB thrusters (35/hand – 20/hand)
15 row/bike calories
15 DB thrusters (35/hand – 20/hand)
9 row/bike calories
9 DB thrusters (35/hand – 20/hand)
•Cap at 9 min.
+
@ 12:00—
21-15-9:
Row/bike calories
Burpees
•6 minute cap.

Training notes:
•This should be 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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