19.4.11 – South Loop Strength & Conditioning
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19.4.11

FITNESS
A.
Back squat
3×3; 21×1 tempo; Across; Rest 2 min

Training notes:
•Actually fully pause in the bottom of the squat.
•Build over a few sets to a moderately challenging weight for today, then hit three total sets at today’s working weight.
Record weight lifted.

B. EMOM 6:
1st: 10 air squats w/ 1s pause in bottom
2nd: 30-45s seated single-leg raises, alternating
+
(Rest 2 min)
+
8 min AMRAP:
10 DB goblet squats
10 single-arm DB push press, right
10 single-arm DB push press, left

Training notes:
•Maintain good spinal positions on seated single-leg raises – goal is to train hip flexion
•Choose a weight for double DB workout that lets you keep moving – this should not be terribly “heavy.”
Record reps in second AMRAP.

PERFORMANCE
A.
Back squat
Build to a tough 3 for today @ 21×1 tempo in 15 minutes

Training notes:
•Actually fully pause in the bottom of the squat.
•Shoot for a few warm-up sets then build over 4-5 sets to a challenging – but not necessarily maximal – set of 3 for today.
Record weight lifted.

B. EMOM 6:
1st: 10 jumping squats – jump high
2nd: 30-45s seated single-leg raises, alternating
+
(Rest 2 min)
+
8 min AMRAP:
1-2-3-4…double DB front squats (50/hand – 35/hand)
1-2-3-4…double DB push presses (50/hand – 35/hand)

Training notes:
•Shoot to actually jump high on each rep of jumping squats.
•Maintain good spinal positions on seated single-leg raises – goal is to train hip flexion
•Choose a weight for double DB workout that lets you keep moving – this should not be terribly “heavy.”
Record reps in second AMRAP.

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