1. Warm-up
3 Slow Rounds
20 Band Pull-a-parts
20 Narrow Grip OHS w/ empty bar
10 V – ups
2. Strength
3RM Shoulder to Overhead
Must be done in 30 seconds. The goal of the overhead work in this cycle is to learn how to press under the bar for multiple reps instead of just when you fatigue and naturally start moving properly. The 3RM is a perfect way to test whether you’re doing it or not.
3. Met-Con
AMRAP 7 Minutes
Climb the ladder:
1 Thruster 135/95lbs
1 Muscle Up or 2 CTB or Pull ups & 1 dips
2 Thruster
2 Muscle Ups or 4 CTB or Pull up & 2 dips
3 Thruster
3 Muscle Ups or 6 CTB & 3 dips
and so on…
This couplet has complexity. “Heavy” Thrusters typically favor one type of athlete, while “skilled” gymnastics tend to favor another. If one or both are strengths of yours, attack this piece by focusing the majority of your effort on your weakness. If you suck at both, scale.
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