19.05.23 – South Loop Strength & Conditioning

19.05.23

FITNESS
A. 3 position power snatch (floor, below-the-knee, above-the-knee)
4×1; Building; Rest 90s

Training notes:
•Hang onto the bar between reps for the hang sets.
•Prioritize good positions over load lifted.
•Shoot for heavier than last time since this is fewer reps.

Record weight lifted.

B. 3 rounds:
21 wall balls
18 deadlifts double KB deadlifts
15 box jumps, step down
12 DB push presses
9 lateral burpees over the DBs

Training notes:
•18 minute cap.
•Shoulder-to-overhead weight should be challenging but not insurmountable. Adjust accordingly.

PERFORMANCE
A. Power snatch + Overhead squat + Hang squat snatch
4x(1+1+1); Rest 90-120s

Training notes:
•Build in weight as able but prioritize good positions on the complex over load lifted.

Record weight lifted.

B. 3 rounds:
21 wall balls (20 to 10’/14 to 9’)
18 deadlifts (135/95)
15 box jumps, step down (24”)
12 push presses (135/95)
9 lateral barbell burpees

Training notes:
•18 minute cap.
•Shoulder-to-overhead weight should be challenging but not insurmountable. Adjust accordingly.

Record time.

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