19.3.21 – South Loop Strength & Conditioning

19.3.21

FITNESS
A.
Jerk dip + Jerk drive + Push press x2
4x(1+1+2); Building; Rest 2 min

Training notes:
•Use the jerk dip and the jerk drive as an opportunity to nail good positions for the heavy set of two push presses at the end.
Record weights for each set.

B. 12 min AMRAP:
15 KB suitcase deadlifts, right
7 strict hanging leg raises
15 KB suitcase deadlifts, left
6/side single-arm DB Z presses

Training notes:
•Use a weight for suitcase deadlifts that doesn’t cause shifting or rotation.Record rounds completed.

PERFORMANCE
A.
Jerk dip + Jerk drive + Push press x2
4x(1+1+2); Building; Rest 2 min

Training notes:
•Use the jerk dip and the jerk drive as an opportunity to nail good positions for the heavy set of two push presses at the end.
Record weights for each set.

B. 12 min AMRAP:
15 KB suitcase deadlifts, right
7 strict toes-to-bar
15 KB suitcase deadlifts, left
6 DB Turkish get-ups, alternating

Training notes:
•Use a weight for suitcase deadlifts that doesn’t cause shifting or rotation.
•Use a different weight for TGUs and suitcase deadlifts.
Record rounds completed.

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