AMRAP 20 Minutes
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (65/45) (Unbroken)
10 Strict Chest to Bar Pull Ups
Mechanical Drop Set (MDS)
AMRAP 20 Minutes
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
20 Thrusters (65/45) (Unbroken)
10 Strict Chest to Bar Pull Ups
MDS should start with a somewhat strict movement and progressively get easier due to subsequent movements utilizing better mechanical advantage as fatigue sets in on the current exercise. The same weight should be used throughout. Loading should allow the athlete to work the current movement until fatigue begins to affect form, at which point the athlete immediately goes into the next movement, goes to the beginnings of form breakdown, and then repeats with the final movement. A classic example of this is shoulder press into push press into push jerk.
StrictPull Ups wk 1
8 minute EMOM
minute 1: Max Strict Chin Ups
minute 2: rest 60 seconds
continue this for 8 minutes
Score is repetitions of your LOWEST round.
3 Sets
1:00 Bike (moderate)
10 Front Squat (45/35)
10 Strict Press (45/35)
10 Hanging Scap Retraction
2-4 Strict Pull Ups
-then-
Build to Thruster weight.
1 set (at workout pace):
5/4 Calorie Assault Bike (OR 4/3 Calorie Echo Bike)
2 Thrusters (at workout weight)
2 Strict Chest to Bar Pull Ups