19.5.7 – South Loop Strength & Conditioning

19.5.7

FITNESS
A. 3 position power snatch (above-the-knee, below-the-knee, floor)
4×2; Building; Rest 90s

Training notes:
•Hang onto the bar between reps for the hang sets.
•Prioritize good positions over load lifted.
•Reset between reps – not touch-and-go.

Record weight lifted.

B. 12 min AMRAP:
5 DB push presses
10 lateral DB hops
15 air squats

Training notes:
•Push press weight should be challenging but not insurmountable. Adjust accordingly.

Record time.

PERFORMANCE
A.
3 position power snatch (above-the-knee, below-the-knee, floor)
4×2; Building; Rest 90s

Training notes:
•Hang onto the bar between reps for the hang sets.
•Prioritize good positions over load lifted.
•Reset between reps – not touch-and-go.

Record weight lifted.

B. For time:
9 push presses (135/95)
100 double-unders
15 push presses (135/95)
75 double-unders
21 push presses (135/95)
50 double-unders

Training notes:
•12 minute cap.
•Push press weight should be challenging but not insurmountable. Adjust accordingly.

Record time.

Leave a Reply

Your email address will not be published. Required fields are marked *