19.3.19 – South Loop Strength & Conditioning

19.3.19

FITNESS
A.
Power snatch
4×1.1.1; Building; Rest 90s

Training notes:
•Prioritize positions and speed over weight lifted.

B. 3 rounds:
1 min AMRAP KB sumo deadlift high pull
1 min AMRAP renegade rows
1 min AMRAP KB sumo deadlift high pull
1 min AMRAP burpees, no push-up
-Rest 2 min

Training notes:
•Choose a KB weight that allows you to move steadily for each 1 min AMRAP
Record reps completed for each piece.

PERFORMANCE
A.
Muscle snatch + Overhead squat + Power snatch + Overhead squat
4x(1+1+1+1); Building; Rest 90s

Training notes:
•Prioritize positions and speed over weight lifted.
•Make sure these are actual muscle snatches – not power snatches.

B. E6min for 2 sets—
15-12-9:
Power cleans (115/75)
Pull-ups

Training notes:
•Adjust reps or movements so that you are able to have at least one minute rest on each round.
•Pace on this should be slightly unsustainable – push it a bit.
Record split times for each piece.

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