Every 1 min for 25 mins, alternating between:
20 DU’s + 2 Thruster (95/65)
20 DU’s + 2 Thruster (105/70)
20 DU’s + 2 Thruster (115/75)
20 DU’s + 2 Thruster (125/85)…
Continue adding 5-10lbs each minute until minute 13 then work back down.
Great workout to get you lifting “heavy” without it having to be a heavy day. This is an EMOM ladder and every minute on the minute you’ll complete 20 double unders + 2 thrusters. The thruster will ascend in weight with each round. Ideally, you will build in 5-10# increments until you come to failure or near failure. Once you hit capacity, work back down to where you started. At a minimum we want this to take you 20 minutes. This means you should start at a load that allows you to work about 11min up and 10min down. Some will be able to make it the full 25 minutes. 13 minutes up and 12 down. Thrusters come from the floor which means you can do a cluster + thruster to make it more efficient. You should be able to get through the double unders with ease and ideally an unbroken set of 20 reps that takes no longer than :15-:20sec to complete, even with a trip up. If you don’t have double unders stick with doing 20 single unders.
5-10 minutes easy bike, row, walk
3 rounds for quality of:
10 Scap Pull-ups
7 R Single Arm Turkish Sit-ups, pick load
10 Scap Push-ups
7 L Single Arm Turkish Sit-ups, pick load
Accessory work today is focusing on shoulder health. This should be done for quality and with control. For the turkish sit up use a light to moderate load that allows a solid shoulder position.