19.1.30 – South Loop Strength & Conditioning

19.1.30

FITNESS
A.
Double overhand deadlift, no hook grip
Build to a tough 3 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. E45s for 10 sets:
1 double overhand deadlift, no hook grip

Training notes:
•Choose a weight that is tough but fast. No misses.
•Rest period is slightly longer than last time we did this, so try to go a bit heavier than you did last time.

C. 8 min AMRAP:
3-6-9-12…Russian KB swings (tough)
3-6-9-12…DB Z press

Training notes:
•Go heavier than you normally would on KB swings – these should be tough.
•Z press weight should start to get hard on round of 9 or 12.

PERFORMANCE
A. Double overhand deadlift, no hook grip
Build to a tough 3 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. E45s for 10 sets:
1 double overhand deadlift, no hook grip

Training notes:
•Choose a weight that is tough but fast. No misses.
•Rest period is slightly longer than last time we did this, so try to go a bit heavier than you did last time.

C. 8 min AMRAP:
3-6-9-12…power cleans (185/125)
3-6-9-12…strict handstand push-ups

Training notes:
•10 minute cap
•Choose a weight that is moderately heavy for power cleans. This should have a “grindy” feel.
•Do not sub kipping handstand push-ups for strict. Do either strict ring dips, strict bar dips, or DB Z press.
Record time.

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