19.11.15 – South Loop Strength & Conditioning
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19.11.15

FITNESS 
A. Front squat
Build to a 3RM for today
Training notes:
•Build to something heavy but shoot for no misses.
Record weight.
B. For time:
20 burpees
10 wall climbs
30 DB box step-overs
10 wall climbs
20 burpees
Training notes:
•Pick a height for wall climbs and stick to it.
•DB box step overs should be a grind.
•Compare to week of 19.09.30
Record time.
PERFORMANCE
A. Front squat
Build to a max for today in 12 minutes
Training notes:
•Go for it.
Record weight.
B. For time:
20 DB burpees (50/hand – 35/hand)
10 wall climbs
30 DB box step-overs (50/hand to 24” – 35/hand to 20”)
10 wall climbs
20 DB burpees (50/hand – 35/hand)
Training notes:
•Nose touches wall on wall climbs. Control the eccentric.
•Compare to week of 19.09.30
Record time.

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