OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate –
2-3 Sets:
200m run
10 goblet thrusters w/kb
50 ft walking lunges
5. Workout Prep
1 Set (at workout pace):
2 thrusters (wk weight 1)
50 meter run
2 thrusters (wk weight 2)
50 meter run
2 thrusters (wk weight 3)
6 Thrusters (135/95)
150m Run
9 Thrusters (115/85)
100m Run
12 Thrusters (95/65)
50m Run
-rest 3 minutes between sets-
6 Thrusters (155/105)
150m Run
9 Thrusters (135/95)
100m Run
12 Thrusters (115/80)
50m Run
-rest 3 minutes between sets-
Target Time Each Set: sub 3 minutes
Time Cap Each Set: 4 minutes
STIMULUS and GOALS
How to Pace: GRIND! We all know what this combo feels like and can do to your mental state. Goal should be to test the waters with a less aggressive pace early on and then see if we can increase across the next 2 sets. Set up 3 barbells so you are not tempted to over rest.
How it should Feel: LACTIC ACID PARTY! Run and Thrusters….Do we need to say more? Embrace the suck!
WORKOUT STRATEGY & FLOW
Thrusters: Weight starts heavy with low reps and the steady decreases in weight, but increases in reps. Regardless of weight the goal should always be to complete the thrusters unbroken. Find a steady and consistent pace across all reps that allows you to keep your breathing pattern controlled and somewhat calm. Pause at the top of each rep for half a second to allow for a solid breathing point.
Run: Pacing on the bike should be attacked at a moderately fast pace. 75-80% which is not a sprint but also no walk in the park. The distance decrease each set so the goal should always be to get the bike rolling and then wind down the last 2-3 calories for a smooth exit.
Try to keep transitions to the next station around 10-15 seconds. Don’t stare at the bar… PICK IT UP!!!
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