Wednesday, July 17, 2013

OPT BEING

A. FS @ 30X3; 3-4 x 3; rest 4 min
B. Heavy 1 arm DB torso row @ 20X0; 4-7/arm x 3; rest 45 sec b/t arms

rest as needed

C.

for time:
10 thrusters – 135#/95#
2 rope ascents – 15′
8 thrusters – 145#/100#
2 rope ascents
6 thrusters – 155#/105#
2 rope ascents
4 thrusters – 165#/110#
2 rope ascents
2 thrusters – 175#/115#

Notes:
FS is working sets
row – elbow high, knee on bench, working wrist straight, use mid section to help rotate, full retraction and protraction of scapula
warm up thruster and climb well before circuit

A. 115(4)/125(4)/135(4)

B. 35#(7/arm); 40#(7/arm); 40#(7/arm)

C. 9:28 Rx’d weight, subbed 6 strict CU’s for Rope Climbs

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