6/8/15

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 In Workout of the Day

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Mobility: Hip Mobility


Skill Practice Warm Up: High box jumps – Spend 6 minutes working up to a challenging height box jump. Make sure you are thoroughly warmed up first.


Strength:  Power Clean – Session 11

7 x 1 (7 sets of 1 reps, “across,” same weight for each set)

Superset: Ring Dip / Ring Push Up

7 x 3 (7 sets of 3 reps, if doing Ring push ups stay at the same angle)

Add 5 to 10 pounds. You should be at or around your max. We will go through the same cycle of 7×1, 6×2, 5×3 once more. The goal will be to use the same weight for the next 3 sessions. If 3 ring dips are really easy add some weight with a dumbbell between your thighs or start to pause at the bottom of each rep for a few seconds. If you are doing ring push ups try and lower your angle.


Metabolic Conditioning: “Zephyr Cove” – 6 Minute AMRAP

5 Chest to Bar Pull Ups (A: 5, I*: 5, N: Ring Rows)

7 Back Squats (A: 135lbs, I*: 85lbs, N: 55lbs)

9 Burpees over the bar.

Scaling Guide:  3 – 6 Rounds

Log your results online by clicking here.

Compare to: New Workout!

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


Optional ‘Cash Out’: 100m db farmer carry, 25 wall balls, 100m db farmer carry

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