19.12.10 – South Loop Strength & Conditioning
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19.12.10

FITNESS
A. E3min for 3 rounds:
4-6 unbroken ring push-ups
6-8 DB floor press
30-45s plank
Training notes:
•Elevate rings as necessary to keep ring push-ups unbroken.
•Sets should be tough but unbroken.
•Short rest between movements.
B. EMOM 16:
1st: 2 Turkish get-ups, right
2nd: 3-6 vertical ring rows
3rd: 2 Turkish get-ups, left
4th: 3-6 strict hanging leg raises
Training notes:
•Choose a rep count that you can keep unbroken throughout.
•KB weight should be tough but doable for the Turkish get-ups.
PERFORMANCE
A. E3min for 3 rounds:
2-4 unbroken strict handstand push-ups to deficit
6-8 unbroken kipping handstand push-ups
8-10 unbroken double DB push presses
Training notes:
•Sets should be tough but unbroken.
•Short rest between movements.
B. EMOM 16:
1st: 5-10 unbroken chest-to-bar pull-ups
2nd: 2 Turkish get-ups, right (tough)
3rd: 5-10 unbroken toes-to-bar
4th: 2 Turkish get-ups, left (tough)
Training notes:
•Choose a rep count that you can keep unbroken throughout.
•KB weight should be tough but doable for the Turkish get-ups.

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