monday, Oct. 23

Weightlifting:

1x [ 1 Power Clean + 1 Pause Front Squat + 1 Thruster ], pick load

Every 2 mins for 12 mins.

Athlete Instructions

Starting @ 60% of your 1RM Thruster and Build to a technical heavy for the day.

Athlete Notes

This will create a bit of an overload for the Thruster today to make the weight feel light when we get into "Fran" the goal today will be to move with purpose. Focus on tension off the floor into a quality front rack position. Then stand up tall before going into the Pause Front Squat where we will hold for 2 sec with tension before standing up, then working on dynamic loading by moving with speed in and out of the hole for the Thruster.

“Fran”

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Pull-up

Athlete Instructions

Goal:: 3:00-7:00 minutes

Time Cap: 10:00 minutes

Athlete Notes

Primary Objective: Complete in under 5:00 minutes. If you are unable to do so please pick a scaling modification that allows you to do so successfully.

Secondary Objective: Complete all movements in 2 sets or less for each round.

Stimulus: Anaerobic / Muscular Stamina

RPE: 10/10 *Go there today!