Level 1

1000 meter Row

50 Thrusters

30 Ring Rows

Level 2

1000 meter Row

50 Thrusters, 45/33#

10/8 Pull Ups

Level 3

“Jackie”

1000 meter Row

50 Thrusters, 45/33#

30 Pull Ups

Level 4 Rx

“Jackie”

1000 meter Row

50 Thrusters, 45/33#

30 Pull Ups

*Sub 8 minutes

Motivation

I was out on the soccer field yesterday watching the end of Daniel’s soccer practice.  It brought back a lot of great memories.  I remember playing on the same field as a kid.  Now nearly 20 years later the roles have changed but the simple joy is the same.  Daniel is now playing for the West Coast Soccer Club.  This is the same club from which I coach several teams in the gym.  So one of my new teams was out on the field practicing as well.  It reminded me of my Coaching Days with the kids coming up to me and saying hi.  Then there was another older team practicing in which I grew up playing soccer with their coach.  Lots of fun memories mixed with the excitement of developing new players.  It made me miss being out on the field.

Strength

3 Rep Max Front Squat, Push Press, Deadlift, or Back Squat

Strategy

This has been Benchmark week.  I have a couple different thought patterns for the way you can approach this workout.  1st – If you can do the weight on the Thrusters and the 30 pull ups then try the full version and break up the reps so you can get it done no matter how long it takes.  That would be a true benchmark/test.  The 2nd approach is more of a training method.  Do a weight on the Trusters where you think you may be able to get all 50 consecutive and then complete as many pull ups as you can in two minutes (more than 10/8 but not more than 30).  This will allow you to get the cardio fatigue rather than the muscle fatigue if the weight is heavier or the pull ups to hard.  Each workout can be done in a manner to improve your weaknesses.

Get more Awesome: 20 Hang Power Snatch