20.03.17 – South Loop Strength & Conditioning
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20.03.17

FITNESS
A1. Box jump from seated on 12″ box
4×2; Rest 30s
A2. Clean pull + Power clean
4x(1+1); Building; Rest 2-3 min
 
Training notes:
•Choose a challenging but safe height on box jumps.
•Reset between reach rep on clean pulls and squat cleans.
 
Record weight.
 
B. E2min for 4 rounds:
1st: 6 double KB cleans + 5 double KB front squats + 4 double KB shoulder-to-overhead
2nd: 20 lateral hurdle hops + 20 reverse lunges, alternating
 
Training notes:
•16 total minutes of work. Think of this like an EMOM.
•Use DBs if KBs are going to smash your forearms up too much.
•Keep KB complex tough but unbroken.
•Adjust work so that you have at least 30s of rest on each round.
 
Record weight used for KB complex and split times..
 
PERFORMANCE
A1. Box jump from seated on 12″ box
4×2; Rest 30s
A2. Clean pull + Squat clean
4x(1+1); Building; Rest 2-3 min
 
Training notes:
•Choose a challenging but safe height on box jumps.
•Reset between reach rep on clean pulls and squat cleans.
 
Record weight.
 
B. E2min for 4 rounds:
1st: 6 double KB cleans + 5 double KB front squats + 4 double KB shoulder-to-overhead
2nd: 25 double-unders + 12 jumping switch lunges + 25 double-unders
 
Training notes:
•16 total minutes of work. Think of this like an EMOM.
•Keep KB complex tough but unbroken.
•Adjust work so that you have at least 30s of rest on each round.
 
Record weight used for KB complex and split times..

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