20.01.14 – South Loop Strength & Conditioning
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20.01.14

FITNESS
A. Bench press
4×4; Across; Rest 2 min
Training notes:
•Weight should be tough but sustainable.
Record weight used.
B. 12 min AMRAP:
2-4-6-8…push-ups, hand-release
2-4-6-8…double DB front squats
Training notes:
•Elevate hands as necessary on push-ups.
Record reps completed.

PERFORMANCE
A. Bench press
4,3,4,3; Waveload; Rest 2 min
Training notes:
•First wave moderate, second wave tough.
Record weight used.

B. 12 min AMRAP:
2-4-6-8…strict handstand push-ups
2-4-6-8…double DB front squats (50/hand – 35/hand)
Training notes:
•Choose a challenging upper body pushing movement that allows you to get through at least 4-5 rounds.
•Can reduce the reps on handstand push-ups as needed.
Record reps completed.

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