20.01.16 – South Loop Strength & Conditioning
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20.01.16

FITNESS
A1. Standing long jump
4×1; Rest 30s
A2. Deadlift
4×3; Building; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump far on standing long jumps.
Record weight.
B. For time:
30 DB hang power cleans
20 goblet squats (tough)
10 devil presses
15 DB hang power cleans
10 goblet squats
5 devil presses
Training notes:
•10 min cap
Record time.

PERFORMANCE
A1. Standing long jump
4×1; Rest 30s
A2. Deadlift
4×3; Building; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump far on standing long jumps.
Record weight.
B. For time:
30 chest-to-bar pull-ups
20 overhead squats (95/65)
10 devil press (50/hand – 35/hand)
15 chest-to-bar pull-ups
10 overhead squats (95/65)
5 devil press (50/hand – 35/hand)
Training notes:
•10 min cap
Record time.

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