Kipping & Thruster Skill Practice, Tips & Tricks
Tri-Modal Conditioning, Long Duration
3 rounds of:
17 barbell lunges
2 rounds of:
26 calorie row
26 thrusters with dumbbells
1 round of:
10 rope climbs Lunge,
RX: 135/95 Lunge,
SC: 40-50% f-squat
Thruster, RX: 2x40s/2x25s
Thruster, SC: Light-medium load
After-Hour Accessory Exercise
Midline: Sidelying double-leg raises, 3 sets of 15 per side.
Pulling strength: Accumulate 25-30 assisted strict pull/chin-ups.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Calculate 40-50% of front squat 1RM; wear wrist wraps, knee sleeves, gymnastics grips & tall socks/shin skins/long pants.