19.4.9 – South Loop Strength & Conditioning

19.4.9

FITNESS & PERFORMANCE
A.
E2min for 6 sets:
Sets 1-3: 4 deadlifts
Sets 4-6: 3 deadlifts

Training notes:
•NOT touch-and-go.
•Start moderate and build throughout.
•Final set should be tough but not maximal.
•12 total minutes of work.
Record weights lifted.

B. EMOM 6:
1st: 30-45s plank w/ alternating shoulder taps
2nd: 30-45s double KB death march
+
(Rest 2 min)
+
8 min AMRAP:
10 suitcase deadlifts, right (70/53)
10 toes-to-bar
10 suitcase deadlifts, left (70/53)
20 step-ups, alternating (24”/20”)
+
(Rest 2 min)
+
8 min AMRAP:
10 suitcase deadlifts, right (70/53)
10 toes-to-bar
10 suitcase deadlifts, left (70/53)
20 step-ups, alternating (24”/20”)

Training notes:
•Choose challenging but sustainable weights for the first EMOM.
•Modify toes-to-bar to hanging leg raise – shoot to get feet at least above hips on hanging leg raise.
Record time.

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