19.3.5 – South Loop Strength & Conditioning

19.3.5

FITNESS
A. Power clean + Hang power clean
4x(2+2); Building; Rest 90s
Training notes:
•Prioritize positions and speed over weight lifted.
•Do two power cleans then two hang power cleans

B. 3 rounds:
1 min AMRAP box jumps, step down
1 min AMRAP ball slams
1 min AMRAP DB thrusters
-Rest 2 min
Training notes:
•Heaviest barbell weight should be “moderately tough” – adjust weights accordingly
Record total reps completed.

PERFORMANCE
A. Muscle clean + Hang muscle clean + Power clean + Hang power clean
4x(1+1+1+1); Building; Rest 90s
Training notes:
•Prioritize positions and speed over weight lifted.
•Make sure these are actual muscle cleans – not power cleans.
•By switching back and forth between muscle and power cleans we can work on truly owning the turnover.

B. E5min for 3 sets:
20 box jumps, step down (24”/20”)
15 toes-to-bar
Thrusters*
*1st set: 12 @ 135/95
*2nd set: 9 @ 155/105
*3rd set: 6 @ 175/115
Training notes:
•Heaviest barbell weight should be “moderately tough” – adjust weights accordingly
Record time.

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