19.11.13 – South Loop Strength & Conditioning
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19.11.13

FITNESS
A. E90s for 8 sets:
1.1 power cleans w/ 1s pause in receiving position
Training notes:
•Reset each rep. Not touch-and-go.
•Start moderate and build as able, but prioritize positions over load lifted.
Record weights used.
B. 18 min AMRAP:
15 box jumps, step down
12 shoulder-to-overhead – use DBs as necessary
9 ball slams (moderate weight)

Training notes:
•Compare to week of 19.05.27

Record reps completed.
PERFORMANCE
A. E90s for 8 sets:
1st: 1.1 power cleans
2nd: 1 power clean
Training notes:
•Waveload. Top single should be heavy. Go for it if it feels good.
•Reset each rep. Not touch-and-go.
Record weights used.
B. “12.3”
18 min AMRAP:
15 box jumps, step down (24”/20”)
12 shoulder-to-overhead (115/75)
9 toes-to-bar

Training notes:
•Compare to week of 19.05.27

Record reps completed.

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