Continue subtracting 2 PC and adding 2 burpee per round until you have completed 10 rounds each. The workout is complete after you have completed your 2 rep round of PSCs and your 20 rep round of burpees in sequence.
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Daily Extras - Yeah, right!
- AKA "Specter's baby sister"
- Last time we did this workout was 2010. There is a reason for this. It's HARD. If you don't have adequate experience and coaching with the power clean, you are FORBIDDEN to try the weights suggested here. Instead, lighten up the bar (45/65?) and use the PC portion of this workout to learn great form and gain proficiency with this complex movement.
- ATTACK THAT YAK!, but don't over-do it.
- Many refer to this workout as "two faced." You'll see why. It helps to stop for a sec. in the middle of the workout, take a deep breath and smile a little then PLOW ON!
- Two Faced = insincere and deceitful. Not being or expressing what one appears to be. Artificial, backhanded, counterfeit, double, double-dealing, double-faced, fake, feigned, hypocritical, Janus-faced, jive [slang], left-handed, lip, mealy, mealymouthed, ...
- Many, in their haste to outsmart this workout, have thought it wise to begin with 20 reps of burpees and 2 PCs. ALL regretted their choice.
- This workout is equal parts mental and physical. Stay positive throughout. Remember, it's not you it's HER (meaning this workout).
- If your shoulders are smoked from previous workouts, do reverse burpees for all or part of it.
- If you've never done this before, we forbid you to do all the reps. Lower back soreness factor is very high.
- I AGREE - it needs a proper name. Suggestions?
Pro Tip: Only Spot the UP!
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