19.1.14 – South Loop Strength & Conditioning
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19.1.14

FITNESS
A. EMOM 9:
1st: 30s plank with alternating shoulder taps
2nd: 30s bottoms-up KB waiter’s walk, right (light)
3rd: 30s bottoms-up KB waiter’s walk, left
Training notes:
•Goal is to build muscle endurance in the scapular stabilizers
•Choose a light kettlebell so that the waiter’s walk feels more like “activation” than like a challenge.

B. 20 min AMRAP:
10 Russian KB swings
10 ball slams
10 wall balls
Training notes:
•Pace for consistency in split time

Record reps completed.

PERFORMANCE
A. EMOM 9:
1st: 30s wall-facing shoulder taps, alternating
2nd: 30s bottoms-up KB waiter’s walk, right (light)
3rd: 30s bottoms-up KB waiter’s walk, left
Training notes:
•Goal is to build muscle endurance in the scapular stabilizers
•Choose a light kettlebell so that the waiter’s walk feels more like “activation” than like a challenge.

B. “11.5”
20 min AMRAP:
5 power cleans (145/100)
10 toes-to-bar
15 wall balls (20 to 10’/14 to 9’)
Training notes:
•This was the fifth Open workout released in 2011
•Pace for consistency in split time – power cleans or toes-to-bar will likely be the limiting factor

Record reps completed.

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