FRIDAY 01/07/2022

FOR THE WEEK ACCUMULATE:

Run 1.5 Miles or Row 3000m

80 Strict Pullups (Use Band If Needed)

150 Pushups

Back Squats

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

[All Percentages Based Off 1RM Back Squat]

Rest 1-3 Minutes Between All Sets.

“Only Frans”

15-12-9:

Thrusters 95/65 (Rx+: 115/85)

Chest to Bars

[Rest 2 Minutes]

12-9-6:

Thrusters 105/75 (Rx+: 135/95)

3-2-1 Rope Climbs

[Rest 2 Minutes]

9-6-3:

Thrusters 115/85 (Rx+: 155/105)

Bar Muscle-ups (Rx+: Ring)

STRATEGY

PART1: 1-2 sets on the thrusters and 1-3 sets on the pull-ups. We want to be smart here with our pacing in order to leave enough in the tank for the rest of the workout.

PART 2: 1-2 sets on the thrusters and chip away at the rope climbs.

PART 3: 1-2 sets on the thrusters and chip away at the muscle-ups.

- Quick transitions throughout.

- Switch out weights efficiently and breathe. No need to rush these weight changes.