19.08.09 – South Loop Strength & Conditioning

19.08.09

FITNESS
A. E90s for 6 sets:
2x(Power snatch + Below-the-knee power snatch + Above-the-knee power snatch)

Training notes:
•Prioritize good positions over load lifted.
•Start moderate and build per set.

B. E3min for 6 rounds:
8 DB snatches, alternating
15 air squats

Training notes:
*Pace this so there’s minimal attrition between rounds.

Record reps completed.

PERFORMANCE
A. E90s for 6 sets:
2x(Muscle snatch + Hang muscle snatch + Overhead squat)

Training notes:
•Prioritize good positions over load lifted.
•Do 2 sets of the complex every 90 seconds.
•Start moderate and build per set.
•Goal of muscle snatches and overhead squats is to feel the “pull under” the bar

B. E3min for 6 rounds:
5 squat snatches
8 jumping squats

Training notes:
•Drop each rep on squat snatches.
•Start at moderate weight on squat snatches and build throughout as able.
•You should have at least 1 minute rest on each set.

Record weights used.

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