FRIDAY 260612
“THE LUNG LAUNCHER”
For Time
Alternating Rep Scheme
21-18-15-12-9 Pull-ups
42-36-30-24-18 Thrusters 45/35
Timecap: 16 minutes
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Strength & Olympic Lifting
Week 2 Deadlift Series
3×2 @75% 1RM – Deficit Deadlift
3×2 @80% 1RM Clean – Hang Clean Pull
The pull-ups test your upper body pull, but the thrusters require your entire soul. Keep the barbell moving; the faster you squat, the sooner you (butter-)fly.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minutes long)
430PM – Workout of the Day