Every minute on the minute for 20 minutes perform:

10 thrusters 45/65

Post reps completed to comments. 
Please be careful.  The soreness factor for this workout is VERY high.  Scale as needed.


 "Shredder" Aftermath - A re-post that could come in handy.


OK. HERE it is.  We've been preparing for this workout for the last 2 weeks.  This is a special workout.  If you haven't prepared properly for it - don"t even consider doing all of these reps.  Scale, baby scale.  For those of you who have prepared for it (not missed workouts over the last 2 weeks) there are still some things to keep in mind while storming this one.  Here are a few:

1. Throughout the workout today, it is imperative you fight to maintain a neutral spine. We've been going pretty hard at your core this week.  It'll be a bit tired from those KBs yesterday.  You'll be fine if you watch your form, but stay focused. 

2.  You might benefit from decompressing before and after this workout.   

3.  Don't carry the bar in your wrists during the front squat portion of the thruster.  You should carry the bar in the "racked" position - on your shoulders.   

4.  A thruster is not 2 separate movements.  Don't front squat THEN push press.  It is best to PP out of the FS.  Use the momentum generated from the upward motion of your squat to take the bar to OH.  Hip drive always trumps shoulder press in terms of power.  Use your hip drive.   

5.  Stay back on your heels throughout the movement.  Think, "chin up - chest high."  Leaning forward is strenuous to your wrists and low back.  It is less-efficient for building health and fitness too.   



Sin bin is up!  We'll get one up for those of you off-site soon.