Over All Dynamic Body Activation
"Tabata " Core Alternate 4 Sets of :30-:15
:30 BP Russian twist
:15 Rest
:30 Bird dog /alternating
PVC front rack activation
2 sets:
:30 alternating groiners
– Rest :15
:30 lateral hand shuffle + push-up
– Rest :15
:30 wall squats
– Rest :15
THRUSTER REVIEW Empty BB
PROGRESSION FOCUS
5 front squats Maintain elbows up forward.
5 wide-stance push presses Legs to drive the bar overhead.
5 thrusters Hips back on the way down, chest up on the way up.
5 top-to-top thrusters
THRUSTER BUILDUP | 7:00
4 sets: 6:00 to build to 70%
5 thrusters (light)
5 thrusters (light-to-moderate)
3-5 thrusters (moderate)
3-5 thrusters (5-10 lb under starting load)
– Rest 1:00 between sets.
8 DB strict presses/arm
8 DB front squats
DB front squats (two DBs).
Maintain proper mechanics practiced in today’s finisher.
30 alternating scorpion stretches
1:00 piriformis stretch/side
First opportunity to attack June’s Movement Monthly Focus: Thruster.
Thrusters performed from the rack if possible.
Build to a heavy 2-rep thruster and use today’s number to reflect on your strength capability with the thruster.
Try to keep all working sets above 70% of your 1-rep max.
Rest 2:00-3:00 between sets to fully recover and push for a potential new max.