19.12.05 – South Loop Strength & Conditioning
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19.12.05

FITNESS & PERFORMANCE
A. Back squat
3×6; Across; Rest 2 min
Training notes:
•All working sets should be somewhat challenging, and last few reps of last set should be “tough”
•Use previous weeks as a guidance for what to shoot for on sets of 6.
Record weight used.
B. 2 rounds:
1 min AMRAP humanmakers
1 min anti-rotational front plank – slowly switch arms throughout
-Rest 1 min
1 min AMRAP wall climbs
30s/side seated single-leg raises
-Rest 1 min
Training notes:
•Anti-rotational front plank: https://www.youtube.com/watch?v=7jNQV5Q5uf8
•Seated single-leg raises: https://www.youtube.com/watch?v=EvleorZT7wU
•Nose touches wall and control eccentric on wall climbs.
Record reps completed.

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