Thursday, August 5th

Gymnastic Strength: Tempo Strict Pull-ups 5×5

31X1 tempo (3 sec negative, 1 second pause on top and bottom). Use more bands than usual for scaling if needed and really focus on full contraction and getting a steady, consistent negative.

Conditioning: For time: 15 Thrusters, 95/75 lbs Run, 200 m 20 Thrusters, 85/65 lbs Run, 400 m 30 Thrusters, 75/55 lbs

Workout – thrusters we’re dropping weight slightly to accommodate for volume and fatigue, so we want to complete these in no less than 2 sets.