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28
11
2018

Thurs 29/11 : King Ape Paradise Canberra

By Scotty 0

Huge shout out to the crew at King Ape Paradise in Erindale.

We now have our very SFS members discount code on all supps in store. Hit me up for the code before you go in next.

………………
SFS Workout of the Day

Warm Up (5-15 mins):
3 rounds
30 sec row
10 dish rock
10 arch rock
5 x inchworm

With an empty barbell:
10 x Clean Grip Deadlifts with Pause @ bottom position
5 x Clean Pulls (shoulders only)
5 x Muscle Cleans
5 x Pause Front Squats
5 x High Hang Power Cleans (from pocket)
5 x Hang Power Cleans (above knee)
5 x Power Cleans

Strength/ Skill (15-30 mins):
EMOM x 9:
Mins 1-3: 3 Power Cleans
Mins 4-6: 2 Power Cleans
Mins 7-9: 1 Power Clean

WOD (30-50 mins):
6 x AMRAP 2 mins:
2 rounds of “Cindy”
Max rep Power Cleans @ 62/40kg

Rest 1 minute between rounds

Scaling Options:
Cindy: Scale to 12 Squats/ 8 Pushups/ 4 Pull-ups or 9 Squats/ 6 Pushups/ 3 Pull-ups, scale pull-ups to jumping pull-ups or ring rows, scale pushups to knee push-ups if needed, reduce to 1 round of Cindy
Power Clean: reduce weight

– Part B is an interval workout: 6 x 2 min AMRAPS
– The buy in for each round is 2 x rounds of Cindy (5 Pull-ups, 10 Pushups, 15 Squats)
– You perform as many power cleans as possible in time remaining
– Ideally, you should be getting about 30 sec on the barbell each round
– Scale your Cindy rounds or movements to allow for this
– Score is the total power cleans you accumulate across the 6 rounds

author: Scotty

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