friday, dec. 15

Weightlifting:

3 Thrusters, pick load

Every 2 mins for 12 mins.

Athlete Instructions

Starting at 60% 1RM.

Athlete Notes

In this piece, athletes will perform sets of 3 Thrusters every 2 minutes for a total of 6 sets. The Thrusters should start at 60% of their 1RM. It's crucial to pay attention to specific points of performance during each repetition. Begin with the bar correctly placed on the shoulders in the front rack position, ensuring a secure grip. Initiate the movement with a controlled descent of the hips, maintaining an upright torso. Aim for a full squat depth, where the crease of the hips goes below the top of the knee. Execute an explosive drive from the squat position, propelling the barbell overhead. Achieving a complete extension is vital for each repetition. For those without a recorded 1RM Thruster, the workout suggests using the Push Press 1RM as a suitable equivalent for determining the starting weight. This approach ensures that athletes tailor the workout intensity to their individual capacities, promoting both safety and effective progression.

"Hopscotch"

As many reps as possible in 8 mins of:

2 Wall Facing Handstand Push-ups

2 Box Jumps, 30/24 in

4 Wall Facing Handstand Push-ups

4 Box Jumps, 30/24 in

6 Wall Facing Handstand Push-ups

6 Box Jumps, 30/24 in ... Continue adding 2 reps each round to each movement until time expires.

Athlete Notes

Goal: Get into the round of 10+10

Primary Objective: Positions in the Wall Facing Handstand Push-Up

Secondary Objective: Completing the round of 10+10 Reps. This will get us through 30 reps of each movement

RPE: 7/10

Stimulus: Vertical Push / Hip Extension