A. Thruster or front squat (your choice), build quickly to a moderate single w/no grinding out of the hole
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :45
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For time:
21-15-9 of [thrusters @ 95/65 + pull-ups]
1600m run
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5:00-10:00 easy walk or bike cool-down
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ab/low back work of choice – keep total reps low today
Post results to comments.
SCHEDULE NOTICE: tomorrow, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) held from 1000-1600
AM
10:00 Assault Bike @ Z1
PM
A1. Air squats w/slingshot, 4 x 15; :60 rest
A2. DB death march, 4 x 15 light; :60 rest
B1. Peterson step-ups, 3 x 30/side to blue mats; :30 between sides, :30 rest
B2. Reverse hypers, 3 x 5-10, 2011; :60 rest
D1. Axle Pendlay row, 3 x 5, 10X0; :60 rest
D2. Axle floor press, 3 x 5, 10X0; :60 rest
E1. Standing lateral raises, 3 x 12, 2010; :00 rest
E2. Band upright rows, 3 x 12, 2010; :90 rest
F1. Bent-over lateral raises, 3 x 12, 2010; :00 rest
F2. Band face pulls, 3 x 12, 2010; :90 rest
+
walk out to tracks and back w/35 kettlebell, cycled through 1-arm Farmer’s, front rack, and overhead carries