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.