19.10.08 – South Loop Strength & Conditioning
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19.10.08

FITNESS
A. E2min for 5 sets:
1.1.1 power cleans w/ 1s pause in receiving position
-Into
E20s for 5 min:
1 power clean w/ 1s pause in receiving position
•Tough but fast.
Training notes:
•Prioritize good positions and nailing your receiving position on every set on the power cleans.
Record weights used for each part.
B. EMOM 12:
1st: 30s single-arm DB thrusters, right
2nd: 30s single-arm DB thrusters, left
3rd: 30s reverse lunges, alternating
Training notes:
•Find a challenging but sustainable weight for the DB thrusters
Record splits per round.
PERFORMANCE
A. E2min for 5 sets:
1.1.1 power cleans
•Start moderate and build per set. Shoot for no misses.
-Into
E20s for 5 min:
1 power clean
•Tough but fast.
Training notes:
•Build to something challenging on the E2min power cleans
•Quickly drop the weight for something sustainable on the E20s power cleans
Record weights used for each part.

B. EMOM 12:
1st: 20s thrusters (95/65)
2nd: 20s hang power cleans (95/65)
3rd: 30s jumping switch lunges
Training notes:
•Move fast on thrusters and hang power cleans.
•Move more quickly than you’re comfortable with but see if you can find a pace that doesn’t cause attrition round-to-round
Record splits per round.

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