08 June 2016 – All The Thrusters

WORKOUT OF THE DAY

A) Strength / Stamina: Thruster

A1) 10 minutes to establish a 3 rep max

A2) Every 3 minutes complete a set of thrusters
3 reps @ 95%
10 reps @ 75%
3 reps @ 90%
15 reps @ 70%
3 reps @ 85%
20 reps @ 65%

B) Gymnastics

Every minute on the minute for 18 minutes (6 sets per movement), alternate between:
Minute 1: 45+ seconds of hollow hold for 3 seconds to V-Tuck
Minute 2: 30 seconds chest to bar hold
Minute 3: 30 second dip support