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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, August 29, 2013

Fitness:
A. Thruster; take 12-15 minutes to build to a tough set of 2 reps
B. 10,8,6,4,2 reps for time:
Thruster @ 75% of part A
Strict pullup

Health:
A. Thruster; take 12-15 minutes to build to a tough set of 2 reps
B. 3-4 waves of 3,2,1 reps not for time, increase intensity/load per wave:
Thruster
Strict pullup

Performance:
A. Thruster; take 12-15 minutes to build to a tough set of 2 reps, from the floor
B. 10,8,6,4,2 reps for time:
Thruster @ 75% of part A
Bar muscle-up or Ring muscle-up

Coach’s Tips

Part A can be done from a rack if you are newer to cleans, but Performance athletes should work from the floor.  We are looking to build up to a heavy double (set of 2) on the thruster.  Record you weight so that you can calculate your load for Part B. If you have any mobility issues preventing you from maintaining a good rack position with the barbell, you can use dumbbells instead. As a modification for the strict pullups, you have several  options.  If you have at least one strict pullup or chinup, you can use a band for this workout.  If you aren’t quite there just yet, choose a tough ring row variation.  If you have a few strict pullups but aren’t sure you can do the entire workout unassisted, I recommend reducing the reps on the pullups and competing it without the assistance of a band as much as possible.  You can switch up your grip as needed during the workout, going from pronated to supinated to mixed, however you like.  Make sure you keep your shoulders active during the pullups, watch that you’re not breaking midline or that your elbows don’t cave forward.

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