Week 6 Workout

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar pull-up 
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar. 

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps completed. See the Score Card for assistance in calculating the rep total. For a downloadable PDF of the workout with a score card, click here.

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar pull-up 
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar. 

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps completed. See the Score Card for assistance in calculating the rep total. For a downloadable PDF of the workout with a score card, click here.

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar pull-up 
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar. 

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps completed. See the Score Card for assistance in calculating the rep total. For a downloadable PDF of the workout with a score card, click here.

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar pull-up 
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar. 

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps completed. See the Score Card for assistance in calculating the rep total. For a downloadable PDF of the workout with a score card, click here.