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Sully

Wednesday October 11

Event Date: October 11, 2017

Workout of the Day

Warmup

Dynamic Stretch

+

2 sets: 
10 DB Thrusters (Build to Part 2 weight)
Kipping Pullup progression

Part 1

Front Squat
Build to a 1 rep max for the day in 20 minutes
6-5-4-3-2-1-1-1

Loading Guidelines: 
Set 1: 6 reps @ 40%
Set 2: 5 reps @ 50%
Set 3: 4 reps @ 60%
Set 4: 3 reps @ 70%
Set 5: 2 reps @ 80%
Sets 6-8: 1 rep @ 90-100%

If new to this lift, perform 6 sets of 5 reps, building to a moderately challenging weight

Part 2

21-15-9 reps for time: 
DB Thrusters (50/35)
CTB Pullups

* There is a 10 minute time cap.  Scale accordingly. 

Post 1RM and time to comments. 

Scaling

CTB Pullups

  • Sub Regular Pullups
  • Scale reps accordingly
  • Sub Band Pullups, Ring Rows or Jumping CTB Pullups

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