Alternative Athletics: Max Thruster

WARM-UP
1 set:
50 mountain climbers
10 Kang squats (unloaded)
10 Cossack Squat
10 Scorpion Stretch
10 Pushups

1 set:
50 mountain climbers
10 Samson stretches
10 reps Squat Therapy
10 Burpees
10 Shoulder Press (empty barbell)

1 set:
1:00 Assault Bike, Row, Skierg
5 Front Squat (empty barbell)
5 Push Press
5 Thruster

1 set:
1:00 bike, row, or ski
3 front squats (add 10-25 lb to each side of the barbell)
3 push presses
3 thrusters
3 sets:
5 thrusters

NOTES

• Spend time with an empty barbell focusing on developing a better bar path and ironing out movement patterns.
• In last 3 sets, increase the loading of the thruster until you find your load for the first set of the workout.

Test / Training
For load:
5-5-5-3-3-3-1-1-1:
Thruster
– Lift every 3:00.

Stimulus & Goals

• Build to a heavy set of 5, 3 and 1.
• All sets heavy (70% or greater).
• Lift once every 3:00.

Strategy

• Focus on using your legs as much as possible in each lift. Drive through your heels and think about “jumping” the weight overhead.
• Try to let the barbell rest directly on your shoulders and keep your elbows up as you squat.

Competition: 90 min

Warm up: 15 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 15 min
AMRAP 15:
15 DB Bent Over Rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft Handstand Walk

Stimulus & Goals

• This is meant to build strength and skill, not to be a blazing-hot metcon. Shoot for quality of movement over quantity of rounds.
• The handstand walk offers a great opportunity to work on a high skill. Some athletes can try to move fast and go for big unbroken sets. Other athletes may try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!

Strategy

• Challenge yourself with a heavier DB. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible. Athletes should be able to do at least 5 reps in a row without putting the DB down.

Workout 3: 20 min
For time:
1:00 max calorie Row
150-m Farmer Walks (35/50 lb)
– Complete as many rounds as needed to accumulate 120/150 calories.

Stimulus & Goals

• Complete this workout in 14:00-18:00.
• Try and complete 14/20 calories each minute.
• Fast walk/jog during the farmers carry.
• Finish the farmers carry in 2 sets or less.

Strategy

• During the 1:00 of rowing, perform close to 14/20 calories. Find a pace that is tough but allows you to get off the rower and start the carry right away. It’s OK to take a few seconds to gather yourself prior to picking up the DBs, but you shouldn’t be gasping for air after round 1.
• Consider breaking up the carries early. This workout will fatigue your grip quickly. You’re better off breaking the carries into 2 sets from the beginning, rather than needing 3 to 4 sets by the end.
• Move as fast as possible on the carries — the quicker you get this done, the better.

Stretching: 10 min
Accumulate:
2 sets:
:30 Samson stretches / side
:30 elevated pigeon pose / side