Strength
Take 6:00 to build in weight to a moderately heavy set of 2 reps @ 10X1.
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Every minute on the minute for 7:00
10 reps @ 10X1
Notes
Today’s strength is thrusters and it is two parts. You will first build in weight at your own pace to a moderately heavy set of 2 reps at a 10X1 tempo. Then, you will take weight off the bar and complete 10 reps every minute for 7-minutes at the same tempo. Aim to use just slightly more weight than the 6 rounds of 10 from last week.
The tempo is important. The :01 pause overhead allows you to take a breath between reps. Then work on descending smoothly and using the stretch reflex in the squat to help with the next rep.
Conditioning
4 Rounds for Time
10 Chest to Bar Pull Ups
40 ft Walking lunge with DB
10 DB snatch
*13 min time cap*
Notes
Today’s workout consists of chest to bar pull ups, single DB goblet walking lunge, and DB snatches. Your score is the time to complete the four rounds.
The chest to bar pull ups should be completed in no more than 2 sets. You may substitute regular pull ups, banded pull ups, jumping pull ups, or ring rows.
For the walking lunge, you will hold one head of the DB against your chest and make your way through 40 feet unbroken.
The DB snatches can be done in singles or small touch and go sets. The DB should be heavy. Your score is the time to complete all four rounds. If you do not complete the four rounds in the time cap, your score will be the number of rounds and reps completed.