19.10.24 – South Loop Strength & Conditioning
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19.10.24

FITNESS
A. E90s for 6 sets:
1 power clean w/ 1s pause in receiving position
-Into
E30s for 3 min:
1 power clean w/ 1s pause in receiving position
•Tough but fast.
Training notes:
•Prioritize good positions and nailing your receiving position on every set on the power cleans.
•Shoot for a bit heavier than last week.
Record weights used for each part.
B. EMOM 12:
1st: 30s double DB hang cleans
2nd: 30s push-ups
3rd: 30s box jumps, step down
Training notes:
•Find a challenging but sustainable weight for the DB hang cleans
Record splits per round.
PERFORMANCE
A. E90s for 6 sets:
1 power clean
•Start moderate and build per set. Shoot for no misses.
-Into
3 min AMRAP:
Power cleans @ 90% of top single for today
Training notes:
•Build to something challenging but not maximal on E90s piece.
•Shoot for something a bit heavier than last week.
Record weights used for each part.
B. EMOM 12:
1st: 20s power cleans (115/75)
2nd: 20s shoulder-to-overhead (115/75)
3rd: 30s box jumps, step down (24”/20”)
Training notes:
•Move fast on barbell cycling.
•Move more quickly than you’re comfortable with but see if you can find a pace that doesn’t cause attrition round-to-round
Record splits per round.

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