18.11.28 - South Loop Strength & Conditioning

18.11.28

FITNESS
A1.
Front squat
3×3; 32×1 tempo; Building; Rest 1 min
A2. Marching bridge
3×45-60s; Rest as needed

Training notes:
•Be honest on the tempo here.
Marching bridge

Record weight lifted for front squat and reps completed on double KB deadlifts.

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
A1.
Front squat
3,2,1; 32×1 tempo; Building; Rest 1 min
A2. Marching bridge
3×45-60s; Rest as needed

Training notes:
•Be honest on the tempo here.
Marching bridge

Record weight lifted for front squat and reps completed on double KB deadlifts.

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.

Record rounds completed.

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