October 27th, 2018 – Washed Up Athlete

Upper Body (Push Dominant) + Lower Body (Quad Dominant)

***No Thrusters for “strength work” this week. Thrusters will be added later in the session

A. Build slowly to challenging weight for Complex:

1 Hang Clean High Pull
1 Hang Power Clean
1 Hang Squat Clean
2 Front Squats

B. Push Press – 5 x 3 (increasing weight)
Mostly as a warm-up for the shoulder girdle in Part C. No need to try and hit a 3-rep MAX

C. AMRAP 2:30 min (Rest 2:30) x 4 sets:
Regarding weight selection for the “Squat Clean Thruster”, it should be something that is heavy enough that you should do all “singles” (drop from the top) but not so heavy that you can’t pick it right back up and go into the next rep immediately.

5 Squat Clean Thrusters buy-in at start of each “AMRAP 2:30” period
Then max rounds in remaining time of:
10 Dynamic or Clapping Push-ups
10 Decline or GHD Sit-ups

D. Barbell Bench – 1 set of “max reps unbroken” with empty 45/33# Barbell (male/female)
Any pausing at the top or bottom of the rep ends the set. Constant movement throughout


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