General Warm Up (5-12)
3 rounds:
:20 Wallsit, Rest :10
:20 Banded Bradford Press, Rest :10
:20 Banded Pull Aparts, Rest :10
:20 Bootstraps, Rest :10
Specific Warm Up (12-22)
Thruster:
5 Strict Press
5 Front Squat
5 Thruster (:02 pause in bottom each rep)
4-5 Thruster (pause overhead before starting next rep to work on cycling and fluid barbell to body)
Double Unders:
:15 Singles, :15 Left Leg Singles, :15 Right Leg Singles
Rest :15
:15 Singles, :15 Single Under Crossovers, :15 Singles
Rest :15
:15 Double Unders, :15 Singles, :15 Double Unders
Rest :15
:30 Double Unders (or attempts)
(Test)
(24-36)
Build to a heavy single thruster in 12:00.
RX (39-59)
10 rounds for time
9 Thruster (95/65lb.)
35 Double unders
Finish window: 12-20 minutes
Intermediate
10 rounds for time
9 Thruster (75/55lb.)
15 Double unders or 35 single unders
Baseline
6 rounds for time
9 Thruster (35/15lb.)
20 Single unders or line jump overs
Today we kick off a new training cycle with a focus on the thruster. Over the next several weeks, we’ll be building both the strength needed for a heavy single and the ability to maintain high power output across multiple reps. The goal is to improve not only your absolute strength, but also your performance in workouts that feature high-volume thrusters.
Today’s conditioning piece is modeled after the feel of 17.5 and will serve as our benchmark for this cycle. Be sure to record your score accurately, because we’ll revisit this workout in about six weeks and give you the opportunity to chase a PR. Come ready to set a solid baseline and see how much progress you can make over the course of the cycle.