19.06.20 – South Loop Strength & Conditioning

19.06.20

FITNESS
A. EMOM 3:

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

Training notes:
•Adjust weight throughout – tough but no misses.
•Hang onto the bar between reps.
•Weight will probably go down doing a high hang clean compared to a hang clean.

Record weights used.

B. EMOM 15:
1st: 30s DB devil presses (tough)
2nd: 30s lateral burpees over the DBs
3rd: Rest

Training notes:
•Devil press weight should be tough but should allow you to move consistently for the 30s.

Record weights used.

PERFORMANCE
A. E20s for 3 min:
1 squat clean
-Rest 1 min
E15s for 3 min:
1 squat clean
-Rest 1 min
E10s 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 15:
1st: 10 deadlifts + 8 hang power cleans + 6 shoulder-to-overhead
2nd: 30s lateral barbell burpees
3rd: Rest

Training notes:
•DT complex should be unbroken and complete in under 1 minute

Record weights used.

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