19.2.7 – South Loop Strength & Conditioning

19.2.7

FITNESS
A. Double overhand deadlift, no hook grip
Build to a tough single for today in 10 minutes
Training notes:
•Compare max on this to your max mixed grip deadlift. Ideally, this is close to 90%.
Record top weight lifted

B. EMOM 8:
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. 21-15-9:
Russian KB swings (tough)
Push-ups, hand-release
Training notes:
•Go heavier than you normally would on KB swings – these should be tough.
Record time.

PERFORMANCE
A. Double overhand deadlift, no hook grip
Build to a tough single for today in 10 minutes
Training notes:
•Compare max on this to your max mixed grip deadlift. Ideally, this is close to 90%.
Record top weight lifted

B. EMOM 8:
1 double overhand deadlift, no hook grip
Training notes:
•Choose a weight that is tough but fast. No misses. ~70-80% of today’s tough set.
•Rest period is slightly longer than last time we did this, so try to go a bit heavier than you did last time.

C. 21-15-9:
Power cleans (155/105)
Ring dips
Training notes:
•10 minute cap
•Choose a weight that is moderately heavy for power cleans. This should have a “grindy” feel.•Bar dips or push-ups can be subbed for ring dips.
Record time.

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