19.08.27 – South Loop Strength & Conditioning
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19.08.27

FITNESS
A. E90s for 8 sets:
Power snatch + Below-the-knee power snatch + Above-the-knee power snatch w/ 1s pause in receiving position.

Training notes:
•Hang onto the bar between reps.
•Nail pause – priority is positions.
•Start moderate and build in weight every 2 sets.

Record weights lifted.

B. EMOM 12:
1st: 30s assault bike/row
2nd: 30s DB snatches, alternating
3rd: 30s DB goblet squats

Training notes:
•Consistent efforts per round.

Record reps completed per interval.

PERFORMANCE
A. E90s for 8 sets:
Squat snatch + Below-the-knee squat snatch + Above-the-knee squat snatch w/ 1s pause in receiving position.

Training notes:
•Hang onto the bar between reps.
•Nail pause – priority is positions.
•Start moderate and build in weight every 2 sets.

Record weights lifted.

B. EMOM 12:
1st: 30s assault bike/row @ gradually escalating pace
2nd: 8 power snatches (115/75)
3rd: 8 overhead squats (115/75)

Training notes:
•Escalate pace on bike/row such that the last 10s are at near all out effort.
•Move quickly on barbell cycling.

Record reps completed per interval.

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