19.4.23 – South Loop Strength & Conditioning

19.4.23

FITNESS
A.
Segmented clean pull
5X1; Building; Rest 90s

Training notes:
•Pause below-the-knee, above-the-knee and mid-thigh.
•Same positions as last time for the pauses.
•Prioritize positions over load lifted. Build to heavier than 1RM clean.
Record weight lifted.

B. “Macho Man”
EMOM until failure:
3 power cleans + 3 front squats + 3 push jerks

Training notes:
•Cap at 20 minutes.
•Choose a weight that you can get at least 8 rounds with.
Record rounds completed.

PERFORMANCE
A.
Segmented clean pull
5×1; Building; Rest 90s

Training notes:
•Pause below-the-knee, above-the-knee and mid-thigh.
•Same positions as last time for the pauses.
•Prioritize positions over load lifted. Build to heavier than 1RM clean.
Record weight lifted.

B. “Macho Man”
EMOM until failure:
3 power cleans + 3 front squats + 3 push jerks (185/125)

Training notes:
•Cap at 20 minutes.
•Choose a weight that you can get at least 8 rounds with.
•If you do not make it to 8 rounds, take 2-3 minutes off and start again until you complete 8 rounds. Adjust the weight as necessary.
•Compare to week of 18.11.26
Record rounds completed.

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