150508 Friday – “Samwise”

Mobility:  Hip Mobility


Skill Practice Warm Up: None.


Strength: Power Clean – Session 2

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)

Power Cleans and Ring Dips are the new strength focus. Based off your heaviest power clean start around 70 – 80% of that number. These should feel light and have great technique. Even if the weight feels light don’t catch it too high because as the weight increases over the next 6 weeks you will want to feel comfortable catching the bar in a lower power position. If 3 ring dips are really easy pause at the bottom of each rep for 5 seconds.


Metabolic Conditioning: “Samwise” For Time

Row (Performance: 400m, Athletic*: 300m, Health: 200m )

20 Clean & Jerks  (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

Row (Performance: 400m, Athletic*: 300m, Health: 200m )

*Women’s Rx

Scaling Guide: 4:30 – 8:00 minutes.

Log your results online by clicking here.

Compare To:  New Workout


Optional ‘Cash Out’: 1 Minute jump rope. 2 Minutes 10 push ups + 15 sit ups. 1 Minute Jump Rope.

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