30 Thrusters, 185/135 lbs
Goal: sub 8 mins
Compare to 07/29/20.
Retest from 7/29. Use the same weight you did in July but if this is new for you it’s a load you should be able to cycle for 5 reps or so. That doesn’t mean you will want to do that right off the bat but it shouldn’t be mandatory singles from the start. It’s likely that you will finish that way so stay close to that bar and keep at it!
3 rounds for quality of:
6 L/6 R Cossack Squats, pick load
12 L/12 R Single Arm Dumbbell Rows, pick load
12 Russian Twists, pick load
This work is for quality so don’t rush through it. We are working on some unilateral and rotational work to fill in gaps in our training. Feel free to load up on the cossack squat with a kettlebell/dumbbell in a goblet hold or a barbell on your back. Weight shouldn’t be devastating and should allow for full range of motion.
10ea Way & Direction Hip Circles
Foam Roll IT Band, Hips & Quads 1x:
2-3min per side