Gettin’ Fit on a Thursday

Make such a mess of life that it turns into a piece of art!

  GENERAL WARM-UP (~10:00)
2 Rounds 

150m Run (bike 0:45)
10 Goblet cossack squats (10# db)
10 Push-ups with reach to the opposite ankle
10 Hanging scap retractions
0:45 Squat with hand reaches

SKILL AND BUILD UP (~10

Thruster Progression (B) (~3:00)
With an empty barbell: 45# bar
7 Front squat
7 Push press
7 Thruster

Toes to Bar Progression (3 Step) (~3:00)
5 Kip swing
5 Knees to elbows
5 Knees to elbows + kick + fast return

Build Up (~4:00)
2 Sets  (50#, 55#)
4 Thrusters
Notes Use a light load on the first set and the intended workout weight on the second set.
Practice and refine the toes to bar as needed during this time.

  WORKOUT (~20:00)

20:00 AMRAP (5 rounds – 6th round did 5 thrusters)
10 Thrusters (105lbs/70lbs) (55#)
Great way to PR the thrusters – use a 45# bar 🙂
Previously I had been using a 35# bar and then putting a max of 5# plates (10# to total 45#)
So use a 45# bar and put on 5# plates and you now have a PR – 55#
I used to do thrusters with a naked barbell or adding no more than 5# plates. I was pretty sure I wouldn’t be able to do all the reps.
Today I just decided if I used 5# plates before I could do it now because I am stronger now.
I really thought I would probably only do 8 each round – I decided however many I could really do the first round then I would just try really hard to get that many each round. Well, round 1 I did 10 and it didn’t feel too bad – so I worked hard and got all 10 each time!

10 Toes to bar (knee raises hang from bar)
200m Run (1:00 bike)

Notes The load on the thrusters is intended to be light and allow for nearly all rounds to be completed unbroken.
The toes-to-bar will likely be the most challenging part of the workout due to muscular fatigue of the trunk and hip flexors. Consider reducing the reps or modifying the movement if a set of toes to bar will take longer than ~1:00 to complete.
Top scores will likely be between 8-10 rounds while a great goal to shoot for is 6+ rounds.

Movement Options
Thrusters
*Use a load that allows for unbroken sets for at least the first 10:00.
*Use a front squat to push press.

Toes to bar
*Perform a bottom half strict toes to bar, knee raise (band resistance), or lying leg raise + hip lift.

Run
*250m row
*500m Air bike

Minimal Equipment Options
Dumbbells Available 20:00 AMRAP 10 Dumbbell thrusters 15 V-ups 200m Run Bodyweight Only 20:00 AMRAP 1 Wall walk 10 Jumping air squats 15 V-ups 200m Run

  ACCESSORY WORK (~10:00)

3 Rounds NOT for time
7/7/7 Three-way raise (5# set of plates)
0:30/0:30 Samson stretch

Good workout – see you tomorrow!

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