I hope everyone is enjoying today’s rest day! Here’s the workout for Friday, August 15 2014:
Tier 1
1 Rep Max Push Press
Tabata – DB Shoulder Shrugs (heavy)…
Tabata – DB Bent Over Row
*Complete as many reps as possible in an 8 min ascending ladder of thrusters and ring rows. Here’s an example:
(pick weight)
1 Thruster + 1 Ring Row
2 Thrusters + 2 Ring Rows
3 Thrusters + 3 Ring Rows
4 Thrusters + 4 Ring Rows
Tier 2
1 Rep Max Split Jerk
Tabata – Barbell Shoulder Shrugs (heavy)
Tabata – Barbell Bent Over Row
*Complete as many reps as possible in an 8 min ascending ladder of thrusters and pull-ups. Here’s an example:
(95/65)
1 Thruster + 1 Pull-up
2 Thrusters + 2 Pull-ups
3 Thrusters + 3 Pull-ups
4 Thrusters + 4 Pull-ups
Tier 3
1 Rep Max Split Jerk
Tabata – Barbell Shoulder Shrugs (heavy)
Tabata – Barbell Bent Over Row
*Complete as many reps as possible in an 8 min ascending ladder of thrusters and chest to bar pull-ups. Here’s an example:
(115/75)
1 Thruster + 1 Chest to Bar
2 Thrusters + 2 Chest to Bar
3 Thrusters + 3 Chest to Bar
4 Thrusters + 4 Chest to Bar
Your score is total reps completed in 8 minutes!