19.11.21 – South Loop Strength & Conditioning
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19.11.21

FITNESS
A. E3min for 3 rounds:
3-5 vertical ring rows
8-10 ring rows
15 double DB bent over rows
Training notes:
•Sets should be tough but unbroken. Choose weights accordingly.
B. EMOM 16:
1st: 8-10 DB floor press (tough)
2nd: 30-45s farmer’s hold (tough)
3rd: 8-10 DB push presses (tough)
4th: 30-45s farmer’s hold (tough)
Training notes:
•Use KBs or DBs for farmer’s hold. Should be tough to maintain unbroken by the end.
•Ideally use the same weight for floor press and push press.
PERFORMANCE
A. E3min for 3 rounds:
5 strict weighted pull-ups
6-10 chest-to-bar pull-ups
15 double DB bent over rows
Training notes:
•Sets should be tough but unbroken. Choose weights accordingly.
•Short rest between movements.
B. EMOM 16:
1st: 3-5 unbroken strict handstand push-ups to deficit if possible
2nd: 30-45s farmer’s hold (tough)
3rd: 10 DB push presses (tough)
4th: 30-45s farmer’s hold (tough)
Training notes:
•Use KBs or DBs for farmer’s hold. Should be tough to maintain unbroken by the end.
•Push presses should be challenging but unbroken.

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