19.06.12 – South Loop Strength & Conditioning

19.06.12

FITNESS
A. EMOM 3:
3 hang power cleans w/ 1s pause in receiving position

-Rest 1 min
EMOM 3:
2 hang power cleans w/ 1s pause in receiving position
-Rest 1 min
EMOM 3:
1 hang power clean w/ 1s pause in receiving position

Training notes:
•Adjust weight throughout – tough but no misses.
•Hang onto the bar between reps.

Record weights used.

B. EMOM 16:
1st: 30s Russian KB swings
2nd: 30s assault bike @ moderately tough effort
3rd: 30s DB shoulder-to-overhead
4th: 30s assault bike @ moderately tough effort

Training notes:
•KB swings and DB shoulder-to-overhead should remain unbroken.

Record weights used.

PERFORMANCE
A. E30s for 3 min:
1 squat clean
-Rest 1 min
E20s for 3 min:
1 squat clean
-Rest 1 min
E15s for 3 min:
1 squat clean

Training notes:
•Adjust weight throughout – tough but no misses.
•Less rest than last week so weights will probably go down.

Record weights used.

B. EMOM 16:
1st: 12 deadlifts
2nd: 10 hang power cleans
3rd: 8 shoulder-to-overhead
4th: Rest

Training notes:
•Use the same weight on the barbell throughout.
•Each movement should remain unbroken.

Record weights used.

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