19.08.05 – South Loop Strength & Conditioning
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19.08.05

FITNESS & PERFORMANCE
A. E2min for 5 sets:
Sets 1-2: 3 back squats @ 21×1 tempo
Sets 3-4: 2 back squats @ 21×1 tempo
Set 5: 1 back squats @ 21×1 tempo

Training notes:
•Honest on the pause!
•Change load per set based upon reps.
•Top single should be challenging but not maximal.
•10 minutes of work.

Record weight lifted.

B. For time:
21-15-9:
Double DB front squats (35/hand – 25/hand)
Push-ups, hand-release
-Into
15-12-9:
Double DB thrusters (35/hand – 25/hand)
Toes-to-bar/Hanging leg raises
-Into
9-6-3:
Devil presses (35/hand – 25/hand)
Strict pull-ups/Vertical ring rows

Training notes:
•DB weight should be moderately tough.
•15 min cap.

Record reps completed.

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