18.10.16 – South Loop Strength & Conditioning

18.10.16

FITNESS
A.
E90s for 6 sets:
Power snatch + Below-the-knee power snatch + Above-the-knee power snatch
*Start moderate and build per set.
**1s pause in receiving position.

Training notes:
•Hang onto the bar between reps.
•Prioritize position and technique over the load lifted.

Record top weight used.

B. Accumulate 4 minute hang from pull-up bar—
Every time you drop, perform the following:
8 double KB front squats
6 Turkish get-ups, alternating
4 double KB thrusters
6 Turkish get-ups, alternating
8 double KB front squats
*15 minute cap.

Training notes:
•There will be a lot of strategy to deciding how often and when to break – especially since the KB movements will continue to fatigue your grip.
•Choose a KB weight that is moderately challenging for the KB movements – but not totally brutal.

Record total time to accumulate 4 minutes – clock stops when you hit 4 minutes.

PERFORMANCE
A. E90s for 6 sets:
Muscle snatch + Below-the-knee muscle snatch + Above-the-knee muscle snatch
*Start moderate and build per set.

Training notes:
•Be honest on whether or not these are muscle snatches – keep the load lighter if you start power snatching.
•Hang onto the bar between reps.

Record top weight used.

B. Accumulate 6 minute hang from pull-up bar—
Every time you drop, perform the following:
8 double KB front squats (53/hand – 35/hand)
6 Turkish get-ups, alternating (53/35)
4 double KB thrusters (53/hand – 35/hand)
6 Turkish get-ups, alternating (53/35)
8 double KB swings (53/hand – 35/hand)
*15 minute cap.

Training notes:
•There will be a lot of strategy to deciding how often and when to break – especially since the KB movements will continue to fatigue your grip.
•Choose a KB weight that is moderately challenging for the KB movements – but not totally brutal.

Record total time to accumulate 6 minutes – clock stops when you hit 6 minutes.

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