THRUSTER PROGRESSION
5 full grip front squats (light BB weight)
5 wide-stance
5 thrusters
5 cycling thrusters
SUMO DEADLIFT HIGH PULL PROGRESSION
5 sumo deadlifts
5 sumo deadlifts fast shrug
5 sumo deadlifts high pulls
5 cycling sumo deadlifts high pulls
2 sets:
5-7 sumo deadlift high pulls
5-7 thrusters
– Rest :30-1:00 between sets.
RX
For time:
27-21-15-9:
Sumo deadlift high pulls (65/95 lb)
Thrusters
INTERMEDIATE
For time:
27-21-15-9:
Sumo deadlift high pulls (55/75 lb)
Thrusters
BEGINNER
For time:
21-15-9-6:
Sumo deadlift high pulls (35/45 lb)
Thrusters
INTENDED STIMULUS
7:00-12:00.
The barbell load should be light. Use the same weight for both movements.
Complete the rounds of 27 and 21 in 2-3 sets for each movement.
Finish the 27 sumo deadlift high pulls by 2:00 and the 27 thrusters by 4:00.
Post-workout:
1 set:
Max double-KB overhead hold
– Rest 1:00
Max double-KB front rack hold
– Rest 1:00
Max double-KB farmers hold
– Athlete chooses the load.
– Must be able to hold for at least :30/movement.
1 set:
200-m walk
:30 standing pike stretch
:30 standing quad stretch/leg
:30 Samson stretch/side
:30 squat hold
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Ankles Hips Thoracic Erectors Shoulders
1 set:
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbow
10 back squats with elbows high in the back rack
4 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing