19.08.30 – South Loop Strength & Conditioning
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19.08.30

FITNESS
A. Back squat
4×3; Across; Rest 2 min

Training notes:
•Pick a challenging weight and stick with it for all 4 sets.

Record weight used.

B. EMOM 8:
1st: 8 rear-foot elevated split squats, right
2nd: 8 rear-foot elevated split squats, left
•Load with DBs at sides.
+
(Rest 2 min)
+
8 min AMRAP:
12 DB deadlifts
10 DB hang power cleans
8 DB push presses
6 V-ups

Training notes:
•DBs should be “moderately tough.”

Record reps completed in AMRAP.

PERFORMANCE
A. Back squat
4×3; Across; Rest 2 min

Training notes:
•Pick a challenging weight and stick with it for all 4 sets.

Record weight used.

B. EMOM 8:
1st: 8 rear-foot elevated split squats, right
2nd: 8 rear-foot elevated split squats, left
•Load with DBs at sides.
+
(Rest 2 min)
+
8 min AMRAP:
12 DB deadlifts (50/hand – 35/hand)
10 DB hang power cleans
8 DB push presses
6 toes-to-bar

Training notes:
•DBs should be “moderately tough.”

Record reps completed in AMRAP.

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