Monday 9.25.2017

Buy in: Unloaded barbell complex- 5 reps each  front squats, shoulder press, thrusters, back squats (pause for 2 full seconds in the hole), behind the neck strict press.

Thrusters 5 sets of 3 reps progressive loading. 

In teams of up to three, take the following progression as far as possible in 20 minutes:

Run 200 meters

7 Thrusters 53/95

14 Wall balls

Run 200 meters

7 Thrusters 63/115

14 Wall Balls

Run 200 meters

7 Thrusters 73/135

14 Wall Balls

End Stage 1

Run 200 meters

7 Thrusters 63/115

14 Wall Balls

Run 200 meters

7 Thrusters  73/135

14 Wall Balls

Run 200 meters 

7 Thrusters 83/155

14 Wall Balls

End Stage 2. Stage 3 thruster progression is Women- 83/93/103  Men- 135/155/175

 

Franklin will be handling all questions...

 

 

Mike Alley