19.1.11 – South Loop Strength & Conditioning

19.1.11

FITNESS
A. Double overhand deadlift, no hook grip
Build to a tough 5 for today in 10 minutes
Training notes:
•Reset each rep – not touch-and-go
•No straps either – the goal of this is to have grip be the limiting factor
Record top weight lifted

B. E20s for 5 min:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses.

C. 21-15-9:
DB hang power cleans
Burpees
Training notes:
•10 minute cap
•Choose a weight that is challenging for the set of 21 for your DB hang power cleans.
Record time.

PERFORMANCE
A. Double overhand deadlift, no hook grip
Build to a tough 5 for today in 10 minutes
Training notes:
•Reset each rep – not touch-and-go
•No straps either – the goal of this is to have grip be the limiting factor
Record top weight lifted

B. E20s for 5 min:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses.

C. For time:
9 sandbag over shoulder (150/100)
21 burpees, 6” target
7 sandbag over shoulder (150/100)
15 burpees, 6” target
5 sandbag over shoulder (150/100)
9 burpees, 6” target
Training notes:
•10 minute cap
•Sandbag over shoulder should be tough but doable – adjust weight accordingly
•For burpees, find a target that is 6” above your standing reach.
Record time.

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