19.2.12 – South Loop Strength & Conditioning
Currently set to No Index

19.2.12

FITNESS
A. Power clean + Hang power clean + Push press x2
4x(2+2); Building; Rest 90s
Training notes:
•Prioritize positions and speed over weight lifted.

B. 3 rounds:
21 bike/row calories
21 ring rows
-Into
3 rounds:
9 DB hang power cleans
9 DB push presses
Training notes:
•15 minute cap.
•DB weight should be “moderate.”

PERFORMANCE
A. Muscle clean + Hang muscle clean + Push press x2
4x(2+2); Building; Rest 90s
Training notes:
•Prioritize positions and speed over weight lifted.
•Make sure these are actual muscle cleans – not power cleans.

B. 3 rounds:
21 bike/row calories
21 pull-ups
-Into
3 rounds:
9 power cleans (115/75)9 push jerks (115/75)
Training notes:
•15 minute cap.
•Barbell weight should be “moderate.”
Record time.

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