FRIDAY

Warm-Up

General

2 Sets, For Quality

12/9 Calorie Machine

10 Samson Walking Lunges

8-10 Kettlebell Taters

Into..

Plyometric

2 Sets, For Quality

5 Tuck Jumps

10 Skater Hop and Stick


Weightlifting

Every 2:00 minutes, 6 Sets

2 Low Hang Squat Cleans + 1 Split Jerk

Starting @ 70% and increasing by feel today to around 8 RPE


"Frantic"

Fitness

12/9 Calorie Row

Performance

5 Sets

2:00 minute AMRAP

6-7-8-9-10 Thrusters

15/12 Calorie Row

-Max Strict Pull-Ups in the Remaining Time

50/35kg


Objectives / Stimulus / RPE / Workout Strategy

Primary Objective: Complete the Thrusters and Row in under 90 seconds each round. 

Secondary Objective: Unbroken Thrusters

Stimulus: Muscular Stamina and Strict Pull-Up Capacity Work. 

RPE: 8/10 


Athlete Notes + Workout Strategy 

The weight today should be challenging to maintain unbroken sets, but the goal is to keep the sets unbroken all the way through the set of 10 Thrusters. If needed you can break the Thrusters into 5-5 on the final bar, but if we are breaking earlier than that we probably chose a weight that was too heavy to maintain the stimulus of the workout. 



The goal will be to stay unbroken, row fast, and then use the remaining time of each 2 minute segment to chip away at strict pull-ups.

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