The mid morning crew throwing up some devil horns post workout.
Skill Practice Warm Up: GHD Sit Ups – 3 sets of 8-12 reps
Strength: Power Clean
7 x 1 (7 sets of 1 rep “across,” the same weight each set)
Superset: Single Arm Ring Row
3 – 5 reps each arm start conservative on these.
If you started out the first week of power cleans at a lighter weight (around 75%) and last weeks triples felt easy add 5 to 10 pounds, by no means are these singles a max effort. The weight you use today should be the weight you plan to do on the next power clean day which is doubles, which will be followed by triples. Same reps on ring rows as last time, if 5 is easy add a quick pause at the top and make sure you are keeping your technique really clean.
Workout: “This Side of Paradise” – 6 minute AMRAP
5 Left DB Single Arm Shoulder Press (Advanced:45lbs, Intermediate*: 30lbs, Novice: 20lbs)
5 Right DB Single Arm Shoulder Press (Same weight)
40′ DB Suitcase Lunge (Same weight, switch sides as desired)
20 Abmat Sit Ups
*Women’s “As Prescribed” weights and reps (Rx)
Compare To: New Workout