140822 Fri – Surrounding Yourself with Strength, Hilary Rickher’s Story

By bendiablocf

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Mobility: Shoulder


Skill Practice Warm Up: None.


Strength: Power Clean

6 x 2 (6 sets of 2 reps “across,” the same weight each set)

Superset: Single Arm Ring Row

5 – 8 reps each arm start conservative on these.

Second Day of week 2. You should have added weight on Tuesday (5-10 lbs), if you missed Tuesday still add a small amount of weight from your last set. We did the same ring row sets all last week. Hopefully people had been able to do their sets of 3-5 with the ring strap more vertical every round (harder). So this week we will add reps. Start with feet a bit higher (body more vertical) to get a couple more reps than you have been doing. But over next couple session work your feet down. We will add reps again in a few sessions.


Workout:Riptide” – As many rounds as possible in 6 minutes.

5 weighted dumbbell kipping pull ups (Advanced: 45lbs, Intermediate*: 30lbs, Novice: less weight or smallest band possible)

10 one-arm db power snatch left (same)

10 one-arm db power snatch right (same)

15 goblet squats (with same db)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2 – 4 rounds

Log your results online by clicking here.

Compare To: New Workout!


Friday Sports Quote: “I don’t count my sit-ups, I only start counting when it starts hurting, when I feel the pain, that’s when I start counting, cause that’s when it really counts.” – Muhammad Ali

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