20.03.20 – South Loop Strength & Conditioning
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20.03.20

FITNESS
A. EMOM 10:
2 push presses + 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.
•By transitioning from push press into push jerk we can focus on dialing in hip mechanics in shoulder-to-overhead movements.
 
Record weight used.
 
B. 27-21-15-9:
Shoulder-to-overhead
Bike/row calories
 
Training notes:
•12 min cap.
 
Record time.
 
PERFORMANCE
A. EMOM 10:
2 push presses + 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.
•By transitioning from push press into push jerk we can focus on dialing in hip mechanics in shoulder-to-overhead movements.
 
Record weight used.
 
B. For time—
21-15-9:
Shoulder-to-overhead (95/65)
Bike/row calories
-Into
15-12-9:
Shoulder-to-overhead (145/95)
Bike/row calories
 
Training notes:
•12 min cap.
•Add a 25# plate to each side to go from 95 to 145 and a 15# plate (or 10/5) to go from 65 to 95.
 
Record time.

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