19.01.28 – South Loop Strength & Conditioning
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19.01.28

FITNESS
A. 3 rounds:
30-60s hold in ring row position
-Rest 30s
10-12 double KB see-saw press w/ 1s pause up top
•Alternate arms – each rep counts.
-Rest 30s
20-45s FLR on rings
-Rest 2 min

Training notes:
•Goal is to build muscle endurance in the scapular stabilizers
•Weight for KB see-saw press should be “moderate” not “tough”
KB see saw press

B. 20 min AMRAP:
4 DB hang power cleans
8 DB front squats
12 DB lunges, alternating w/ DBs at sides
16 bike/row calories

Training notes:
•Push the pace on the dumbbell work and try to recover on the bike and row.
•You should be able to do the DB complex unbroken at least a few times, so scale weight accordingly.
Record reps completed.

PERFORMANCE
A. 3 rounds:
30-60s scap pull-ups
-Rest 30s
10-12 double KB see-saw press w/ 1s pause up top
•Alternate arms – each rep counts.
-Rest 30s
20-45s support on rings in external rotation
-Rest 2 min

Training notes:
•Goal is to build muscle endurance in the scapular stabilizers
•Weight for KB see-saw press should be “moderate” not “tough”
KB see saw press

B. 20 min AMRAP:
4 DB hang power cleans (50/hand – 35/hand)
8 DB front squats
12 DB lunges, alternating w/ DBs at sides
16 bike/row calories

Training notes:
•Push the pace on the dumbbell work and try to recover on the bike and row.
•You should be able to do the DB complex unbroken at least a few times, so scale weight accordingly.
Record reps completed.

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