19.06.11 – South Loop Strength & Conditioning
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19.06.11

FITNESS & PERFORMANCE
A1. Rear-foot elevated split squats
3×10/leg; Short rest b/w legs; Rest 1 min
A2. Double KB death march
3×30-60s; Rest 1 min

Training notes:
•Load RFESS w/ DBs in hands at sides.
•Death march should be sustainable – reduce ROM as necessary to keep spine neutral.

Record weights used.

B. 5 sets:
1 min assault bike @ escalating pace throughout
30s double DB front squats (50/hand – 35/hand)
30s wall sit at parallel
-Rest 1 min

Training notes:
•Start assault bike @ moderate pace and increase pace so that the last 20s of each set are at a challenging pace.
•DB front squats should be unbroken. Fitness can scale to goblet squats.

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