Friday 05-10-19

Thursday, May 9, 2019

Strength: 

From 0:00 to 8:00 mins: 

Every 2 Mins for 8 Mins: 
3-5 ”2 Sec”Pause FS @ 135/95-155/105 
- take this off the ground; strip weight after set 4    
+
Workout: 
A. From 8:00-20:00 mins: 

"Jackie" 
1K Row 
50 Thrusters 45/30 
30 Pull-Ups 
- perform at 75-80%; feel free to reverse the order  
+
B. From 20:00-28:00 mins: 
Thrusters, 5,4,3,2,1, same partner as C     
- build heavier than your workout weight  

C. From 28:00-32:00 mins: 
Teams of 2:  
“Arrhythmia”   

20 Thrusters 135/95  
40/30 Cal Row  
20 Thrusters 135/95 
- scale according to your age group 
- masters comp athletes Bike instead  

 
34-44: 135/95  
45-54: 115/75 
55+: 95/65 

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