19.12.13 – South Loop Strength & Conditioning
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19.12.13

FITNESS & PERFORMANCE
A. Back squat
9,7,5; Building; Rest 2 min
Training notes:
•All working sets should be somewhat challenging, and last few reps of last set should be “tough”
•Choose weights based upon previous weeks of back squat.
Record weight used.
B. EMOM 16:
1st: 10 DB deadlifts + 8 DB hang power cleans + 6 DB shoulder-to-overhead
2nd: 30-45s side plank, right
3rd: 10 DB deadlifts + 8 DB hang power cleans + 6 DB shoulder-to-overhead
4th: 30-45s side plank, right
Training notes:
•One head of DBs touches the ground on DB deadlifts.
•DT complex should be mostly unbroken. Choose weight and adjust reps based upon this.
Record reps completed.

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