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Every 1:30 for 9 mins: Thruster
3 Thrusters, pick load
The barbell is taken from the ground, not out of the racks
New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)
These 3 reps are designed to be performed as unbroken sets
You can climb in weight to something heavy for the day or stay at one challenging load across the board
THRUSTERS
Start a running clock for this thruster piece
We’ll complete 3 thrusters on the 1:30, with the bar starting on the ground
Athletes are allowed to squat clean the first rep if they’d like to
New rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30
These thrusters are designed to be completed as unbroken sets
Athletes can stay at a challenging load across or steadily build in weight over the 6 sets
Look to see and correct every athlete at least once during this piece
Note that there is no re-bend of the knees after driving the weight overhead
7 rounds for time of:
Run, 200 m
7 Thrusters, 95/65 lbs
7 Burpees
WORKOUT BRIEF
DESCRIPTION
This two-part training day will focus on cycling reps of Thrusters
In part 1, we’ll work on a running clock for 6 sets
The barbell is taken from the ground, not out of the racks
New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)
These 3 reps are designed to be performed as unbroken sets
You can climb in weight to something heavy for the day or stay at one challenging load across the board
Part 2 will work lighter weights in “Down to Earth”
We expect this simple triplet workout to take between 14-20 minutes to complete
With two pieces to get through today, let’s cap our conditioning piece at 20 minutes
THRUSTERS
With a small rep number, choose a weight that you’ll be able to complete unbroken each round
You can squat clean the first rep of each set if you’d like
BURPEES
These are standard burpees that finish at full extension with a small clap overhead and some air under the feet
You can jump off the floor or step off the floor for these
RUN
See “modifications” for running alternatives
MODIFICATIONS
200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
150 Meter Air Runner
15 Shuttle Runs [10 Meters]
7 THRUSTERS
7 Double Dumbbell Thrusters (Equal Reps)
14 Single Arm Dumbbell Thrusters
14 Dumbbell Goblet Thrusters (2x Reps)
14 Wallballs
14 Jumping Air Squats
STRATEGY
GENERAL
The first priority today is completing unbroken thrusters
With a small number of reps and it being the only movement we’d break-up, 7 straight is ideal
After unbroken thrusters, we can think of using one movement to “recover on”
You might choose to slow down the burpees or the run, but don’t slow down on both
Having one “recovery” movement will allow you to keep your pacing under control and the thrusters unbroken
In order to pace out the full 7 rounds effectively, think about making your last 4 round splits faster than your first 3 rounds
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