Scaled : 65 lb bar
One of the challenging workouts in the Functional Fitness realm. Not because of its complexity but rather its simplicity. 21-15-9 reps for Thrusters and Pull Ups. I still cant do a thruster properly and I just cant kip my pull ups. In both cases its not for lack of trying but rather for lack of practice.
The thruster is supposed to be a mix of a front squat and a push press. The synergy between the two makes a thruster. And by that I mean there is a certain amount of momentum to be gained from the front squat that can minimize the amount of shoulders needed to propel the bar upward. I just cant finish of my front squat enough (read: total hip extension due to poor mobility) to get that projection. Which means I end up pressing the 65 lbs. with just my shoulder which is why i scale. I also don’t have the shoulder mobility to put my head through the window (between the elbows) to get an efficient lock out
The pull up is also a point of needed improvement. I have never got a good kip that makes my pull up easier. IOn other words I have never found a mechanical advantage from kipping to save energy. Practice, practice practice.