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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
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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