04.27.18

Warmup
100m Run
100m Run Backward
Then:
Walking Quad Pull with reach 30′ down
Butt Kicks Back
Walking Hip Cradle 30′ Down
High Knees Back
Inchworm Push Up 30′ Down
Side-to-Side Shuffle Lunge back
Then:
100M Run
100M Run Backward
Mobility
45 Sec Ankle Prying per Side – Use a DB or KB
“Best” Hip Flexor Stretch, 45 min Per Side
Tactical Frog Stretch – 1 min
Front Rack Partner Stretch – 1 min per partner
Skill
Review the points of performance of the Thruster to include mechanics and positions of squatting in general, then the Front Rack position.
Then take 4-5 min to warmup your thruster at light loads.
Strength
Using a 15 min running clock, build up to a heavy set of 5 rep max for day of Thrusters.
Rest as needed.
Coach’s Notes/Training Intent
The goal is to establish today’s “heavy set of 5” lift. “Max” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
Metcon
15 min AMRAP in teams of 3, 1 person works at a time
10 Cal Row
10 Burpees Over the Rower
10 Power Snatches
P/L – 95/65
F – 75/55
Cashout
3 Rounds, not for time
8-10 Standing DB Bicep Curls Per arm
8-10 Lying Chest Flys
8-10 Standing DB Tricep Overhead Extensions