Warm Up: (10 Mins)
Lower and upper body lift prep
Shoulder activation (5-7 mins)
Mobility: Shoulders and hips (10 mins)
Review: with dowel (10 MINS)
Thrusters (clean/front squat/press)
Warm Up thrusters (10 mins)
WORK:
OPEN WORKOUT 11.6/12.5
As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
12 Thrusters, 100/65 lbs
12 Chest-to-bar Pull-ups
15 Thrusters, 100/65 lbs
15 Chest-to-bar Pull-ups
18 Thrusters, 100/65 lbs
18 Chest-to-bar Pull-ups
21 Thrusters, 100/65 lbs
21 Chest-to-bar Pull-ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Rx2: Same weight, regular pull ups
Rx3: 85/55, regular pull ups
MOD: Less weight/banded strict pull ups or ring rows or jumping pull ups (from plate or floor)
*NOTE* if any kipping motion is detected in banded pull up, you will move to ring rows
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