19.07.15 – South Loop Strength & Conditioning

19.07.15

FITNESS
A. E90s for 6 sets:
3 back squats @ 21×1 tempo

Training notes:
•Honest on the pause!
•Longer rest than last time – go for a bit heavier.

Record weight lifted.

B. 7 min AMRAP:
10 single-arm DB thrusters, right
10 lateral hops over-the-DB
10 single-arm DB thrusters, left
10 lateral hops over-the-DB
+
(Rest 3 min)
+
7 min AMRAP:
10 DB snatches, right
5 lateral burpees over-the-DB
10 DB snatches, left
5 lateral burpees over-the-DB

Training notes:
•DB weight should be moderately tough.
•Shoot for consistent split times on rounds. No major drop-off on second AMRAP.

Record reps completed.

PERFORMANCE
A. E90s for 6 sets:
3 back squats @ 21×1 tempo

Training notes:
•Honest on the pause!
•Longer rest than last time – go for a bit heavier.

Record weight lifted.

B. 7 min AMRAP:
10 single-arm DB thrusters, right (50/35)
35 double-unders
10 single-arm DB thrusters, left (50/35)
35 double-unders
+
(Rest 3 min)
+
7 min AMRAP:
10 DB snatches, right (50/35)
5 lateral burpees over-the-DB
10 DB snatches, left (50/35)
5 lateral burpees over-the-DB

Training notes:
•DB weight should be moderately tough.
•Shoot for consistent split times on rounds. No major drop-off on second AMRAP.

Record reps completed.

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