Alternative Athletics: 3 Rep Thruster

WARM-UP
1 set:
50 mountain climbers
10 squat-to-stand
10 Cossack Squat
10 Scorpion Stretch
10 Pushups

1 set:
50 mountain climbers
10 Samson stretches
10 reps plate squat therapy
10 Kip Swing
10 Shoulder Press (empty BB)

2 sets:
5 Good Mornings
5 Front Squat
5 Push Press
5 Thruster
– Use an empty barbell.

3-5 sets:
5 thrusters (building)
– Rest 1:00 between sets.

NOTES

• The first two sets involve light cardio to elevate the heart rate and then a pair of movements each for warming up the squat and the overhead position. Use each movement to work on finding quality positions. No rush here.
• Run through a quick barbell warm-up to practice using a full grip for the thrusters and accelerating out of the bottom of the squat.
• Finish the warm-up by building in sets of 5 to your starting weight for the workout.

Rx / Intermediate / Beginner
7 sets for load:
3 Thruster

Post-workout:
4 sets for reps:
On a 2:00 clock:
:30 Handstand
30 double knee tucks
Max DB Floor Press (35/50 lb)
– Rest 1:00 between sets.

Stimulus & Goals

• Lift once every 2:00-3:00 minutes.
• Take the bar from the rack.
• Start at 70% of 1-rep thruster and build.

Strategy

• Because the bar is coming from the rack, the load used will likely be limited by your ability to push press. The first set should start somewhere around the 70% mark of your 1-rep thruster. Think of this as a load with which the bar starts to feel heavy, but you still feel confident.
• Take plenty of rest between sets to recover the legs. When you lift, focus on maintaining upward pressure through the shoulders as you descend. If the front rack drops at all, the bar will slide and energy is lost. On the way up, stand as fast as possible and aim to send the bar flying off your shoulders from the speed of your legs. Visualize yourself standing up quickly and drive the shoulders into the bar.
• To re-rack at heavier loads, consider taking an extra second after receiving the load to reset your feet and get ready for the next rep. However, if you’re crafty with receiving a bar, play around with immediately squatting into the next rep to use the momentum of the barbell descending to bounce out of the hole and stand even faster into the next rep. Just make sure your squat mechanics remain intact.

Competition: 1.5 hr

Warm Up: 20 min
See Above

Workout 1: 25 min
See Today

Workout 2: 10 min
Main Lift
5 sets for speed and load:
5 Shoulder Press (50-60%)

NOTES

• If you are performing the CAP affiliate workout, complete the main lift within 15:00-20:00 of completing the workout.
• The goal is to move 5 reps as fast as possible while maintaining proper technique. Speed is no good if technique and safety suffer. Five reps at this weight should take no longer than :15, with a desired time around :10 to complete.

Workout 3: 10 min
Accessory
3 sets for reps:
:30 Hand Release Push-ups
– Rest :30
:20 narrow-hand push-ups
– Rest :40
:10 wide-hand push-ups
– Rest :50

NOTES

• In Accessory, place your hands closer together than you normally would for the narrow-hand push-ups. For the wide hand push-ups, place your hands further apart than you normally would.

Workout 4: 15 min
EMOM 12:
Min. 1 | 75 Double Unders
Min. 2 | 16 Weighted Box Step (50 / 35 lb) (24  / 20 in)
Min. 3 | 16 Dumbbell Snatch (50 / 35 lb)

NOTES

• In the final Workout of the Day, expect to be working for most of each minute.
• You will get the most rest after completing the third minute. So, go unbroken through the snatches and use the remaining time to recover.
• Alternate hands as much as you need on the box step-ups, but try not to stop moving.
• Prior to starting the workout, consider adjusting the reps or the weight of the DBs to ensure you finish each movement within the minute.

Stretching: 10 min
3 sets:
:30 Groiner Stretch / side
:30 seated torso twist