19.11.19 – South Loop Strength & Conditioning
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19.11.19

FITNESS 
A. Back squat
3×8; Across; Rest 2 min
Training notes:
•All working sets should be somewhat challenging, and last few reps of last set should be “tough”
Record weight used.
B. 3 rounds:
1 min AMRAP DB hang clean and jerk (moderately tough)
-Rest 1 min
1 min plank
-Rest 1 min
Training notes:
•Shoot for consistency between rounds.
•DB C&J and plank should both be unbroken.
Record reps completed.
PERFORMANCE
A. Back squat
3×8; Across; Rest 2 min
Training notes:
•All working sets should be somewhat challenging, and last few reps of last set should be “tough”
Record weight used.
B. 3 rounds:
1 min AMRAP DB devil press (tough but unbroken)
-Rest 1 min
1 min FLR on rings
-Rest 1 min
Training notes:
•Shoot for consistency between rounds.
•Devil press and FLR should both be unbroken.
Record reps completed.

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