19.1.16 – South Loop Strength & Conditioning
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19.1.16

FITNESS
A. Power clean and push jerk
4×2; Building; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Top double should be challenging but not necessarily maximal
Record weight lifted

B. EMOM 15:
Mins 1-5: 9 touch-and-go hang power cleans
Mins 6-10: 7 front squats
Mins 11-15: 5 touch-and-go shoulder-to-overhead
Training notes:
•Each set must remain unbroken. Choose weight accordingly.
•Adjust weight throughout as necessary.
Record top weight used for each movement.

PERFORMANCE
A. Squat clean and split jerk
3,1,3,1; Waveload; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Waveload means something like: 225 x3/245 x1/235 x3/255 x1
•Top double should be challenging but not necessarily maximal
Record weight lifted

B. EMOM 15:
Mins 1-5: 9 touch-and-go hang power cleans
Mins 6-10: 7 front squats
Mins 11-15: 5 touch-and-go shoulder-to-overhead
Training notes:
•Each set must remain unbroken. Choose weight accordingly.
•Adjust weight throughout as necessary.
Record top weight used for each movement.

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