20.03.12 – South Loop Strength & Conditioning
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20.03.12

FITNESS
A. EMOM 10:
Mins 1-5: 2 push presses
Mins 6-10: 2 push jerks w/ 1s pause in receiving position
 
Training notes:
•Start moderate and build throughout.
•Take from the rack.
•Priority is technique and understanding hip mechanics on push press and push jerk – not load lifted.
 
Record weight used.
 
B. E3min for 5 rounds:
12 wall balls
9 DB hang squat cleans
6 DB shoulder-to-overhead
 
Training notes:
•Adjust weight as necessary throughout to keep hang power cleans and shoulder-to-overhead unbroken.
•A good guideline for starting weight is ~40-50% of 1RM.
•Goal is not to build as heavy as possible, but to keep the weight challenging and the cycle time fast.
 
Record weights and splits per set.
 
PERFORMANCE
A. EMOM 10:
Mins 1-5: 2 push presses
Mins 6-10: 2 push jerks w/ 1s pause in receiving position
 
Training notes:
•Start moderate and build throughout.
•Take from the rack.
•Priority is technique and understanding hip mechanics on push press and push jerk – not load lifted.
 
Record weight used.
 
B. E3min for 5 rounds:
12 wall balls (30 to 10’/20 to 9’)
9 hang power cleans
6 shoulder-to-overhead
 
Training notes:
•Adjust weight as necessary throughout to keep hang power cleans and shoulder-to-overhead unbroken.
•A good guideline for starting weight is ~40-50% of 1RM.
•Goal is not to build as heavy as possible, but to keep the weight challenging and the cycle time fast.
 
Record weights and splits per set.

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