6.29.18

0:00-5:00
For Time:
30 Thrusters
30 Sumo Deadlift High Pulls

5:00-9:00
For Time:
20 Thrusters
20 Sumo Deadlift High Pulls

9:00-....
For Time:
10 Thrusters
10 Sumo Deadlift High Pulls

FOCUS
Today is all about high intensity short bursts and trying to hold on to the bar.  There is no prescribed weight.  Athletes should choose a weight they are pretty sure they can do 20 unbroken thrusters with, but 30 is questionable.  Ideally they use this weight for all 3 sets, but if they drastically under or overestimate their weight they can adjust it between sets.

0-12 Individual Warmup

12-22 Group Warmup

  • Couch Stretch
    • 3 pieces to the couch stretch
    • let them first just get in position staying upright
    • second drive butt towards the wall staying even more upright
      • here have athletes alternate between driving foot into the wall (flexing quad) and pressing through the grounded foot to get closer to the wall
    • lastly drive hips forward again by flexing through the glutes
      • alternate between drive the hips forward hard and just relaxing in that position
    • hit both legs
  • 10 Bootstrappers
  • Ankle Mobility at Rig
    • in lunge position have athletes drive knee forward and outside an upright
    • 10 each leg

22-26 Thruster Prep

  • Emphasize driving through mid/back of foot, elbows up/vertical torso, and using leg drive to get bar off shoulders
  • Have class perform 2 sets of
    • 5 Front Squats
    • 5 Strict Press
    • 5 Thrusters

26-30 Sumo Deadlift High Pull Prep

  • Emphasize knees out at bottom, explosive hip drive, straight and upright back
  • 2 Sets
    • 5 Sumo Deadllifts
    • 5 Sumo Deadlifts + Shrug
    • 5 Sumo Deadlift High Pulls

30-35 Warmup to weight and final prep

35-45 Metcon

  • Focus cues
    • Thruster
      • Toes up, Elbows up, open hips, chest through on lock out
    • SDHP
      • knees out, knees back, elbows high

45-60 Cooldown/Scores

  • Have them keep out bars
  • Barbell Mash quads
  • 3 sets of max empty barbell curls!!