Sunday, August 2, 2015


Aaron demonstrating how you can do a better thruster by driving the bar off of the shoulders instead of holding it out in front  with your elbows down.

Press/deadlift supersets 5x5
Add some weight - 5% or a bit less.

3-5 sets kipping pull-ups or chin-ups for skill
Work on the kip - focus on a controlled downwards motion, not a fall to an abrupt stop.  You may do these while deadlifting.  

10 reps back squat at 20 rep weight
6 feet handstand walking or side to side wall walking (12 feet Rx+)*
10 burpees

or suitable substitution

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