19.08.21 – South Loop Strength & Conditioning
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19.08.21

FITNESS
A. Push press
Build to a tough 3 for today

Training notes:
•Take from the rack.
•Doesn’t have to be maximal but push this to a heavy weight.

Record weight.

B. 21-15-9:
Russian KB swings (tough)
Push-ups, hand-release

Training notes:
•Go heavier than you normally would on KB swings – these should be tough.
•Compare to week of 19.02.04

Record time.

PERFORMANCE
A. Push press + Push jerk + Split jerk
Build to a tough complex for today

Training notes:
•Take from the rack.

Record weight.

B. 21-15-9:
Power cleans (155/105)
Ring dips

Training notes:
•10 minute cap
•Choose a weight that is moderately heavy for power cleans. This should have a “grindy” feel.
•Bar dips or push-ups can be subbed for ring dips.
•Compare to week of 19.02.04.

Record time.

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