21 thrusters, 21 pull-ups
15 thrusters, 15 pull-ups
9 thrusters, 9 pull-ups
30-pound dumbbells
My time: 5:56
I broke each set of pull-ups once.
Before the workout we did five sets of 5 back squats and I went up to 152 pounds. Then we practiced thrusters for a few reps to make sure everyone got the hang of it. This was all tiring enough, combined with a normal workday, to send my new, more efficient pull-up kip technique out the window. But I still made a point of not kipping any harder or pulling any higher than I had to to get my chin over the bar.
Past efforts at Fran. I wonder why, a year and a half ago, I used a 65-pound barbell and did not break up two of the three sets of thrusters? I broke up all three sets tonight. I suppose I must have been fresher on that day than I was tonight.
Tonight we also had the final Team Survivor class of this eight-week session. We had a “final exam,” evaluating their progress on push-ups, deadlifts, pull-ups, and air squats. So I had a long day. After all that I cooked myself a large piece of salmon and ate it all.