FRIDAY 150724

Thruster 5,3,1,1,1 Repetitions,

Rest as needed then,

“Jackie”

Concept 2 Row 1000 meters
50 Thrusters (45lb. / 35lb.)
30 Pull-ups

Note: Thruster weight on “Jackie” for men is a 45lb. barbell and women’s weight is a 35lb. barbell. The last time this workout was performed in our gym was November 24, 2014, July 15, 2014 and February 11, 2015. Check your journals and set a goal of a personal record today. The goal for the strength component today is to work up to a Bodyweight Thruster. How many of our Athletes can achieve the strength goal and also perform “Jackie” in 9:00 or less?

CoachAndrewWallBall

Coach and Andrew during Battle of The Badges

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Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)

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