THURSDAY, JANUARY 21ST 2021

chris
Thursday, January 21, 2021 - 09:34

THURSDAY 1.21

WARM-UP

2:00 BLOOD FLOW

INTO…

3 SETS

200 METER ROW

8 BARBELL FRONT SQUATS

8 BARBELL PUSH PRESS (W/ :01 PAUSE IN THE DIP)*

8 UP-DOWN OVER BAR

*THIS :01 PAUSE IS THE PLACE IN THE THRUSTER THAT YOU NEED TO EXPLODE.  LEARN THIS NOW!!

** AFTER THE WARM-UP, BEGIN TEACHING/SKILL DEVELOPMENT FOR THE 3-REP HEAVY THRUSTER!

STRENGTH

ON A 15 MINUTE RUNNING CLOCK

BUILD TO A HEAVY 3-REP THRUSTER*

* BARBELL CAN COME OUT OF RACK

WORKOUT

FOR TIME

800 METER ROW

30 THRUSTERS (115/95)(75/55)

30 LATERAL BURPEES OVER BAR

(SCORE IS TIME)