Chris Sinagoga | Monday, March 9, 2020 at 10:10PM The original prescription for today's workout called for 20 seconds of thrusters and 20 seconds of pull-ups, repeated 8 times. When you look at such a short duration for a movement, you know it is supposed to be fast.
When a movement is supposed to be fast, there is an assumed competency in the technique.
If the technique is not there, then there is little point in going fast.
If you are not going fast, then doing only 20 seconds on each movement might not be the best way to get something out of the workout.
So for Conamora Ndana and Coltin Krstich - our lone rangers at the 4:30 session - the time duration was extended to 45 seconds each, with a 15-second rest between. Still 8 rounds. This gave them more opportunity to feel the movements; we worked on squeezing the butt for thrusters instead of pushing with the arms, as well as keeping the arch in the feet on the way down, and the kipping motion for pull-ups. Koltin did a mini pull and Conamora just did the kip for the most part. I thought they both made good progress in the movements today.
