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Equipment needed:
–Barbell.
–Jump Rope.
Jump Rope 3xs:
–:20sec ON
–:10sec OFF
//Jump rope any variation.//
Dynamic Warm Up 1 Round:
–5 Inchworm + Push Up
–5-10 Hop Up
–10 Alternating Lateral Lunge
–5ea Samson Lunge
Jump Rope 3xs:
–:20sec ON
–:10sec OFF
//Jump rope any variation.//
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Muscle Clean
–10 Alternating Elbow Front Rack Rotations
–5 Strict Press
–5-10 Good Morning
Thruster Specific Warm Up 1x:
–5 Front Squat
–5 Push Press
–5 Thrusters (on coach’s call)
For Time:
10-8-6-4-2
Thruster (135/95)
50-40-30-20-10
Double Under
Goal: Sub 7 min
For Time Scaled Version:
10-8-6-4-2
Thruster (Appx. 55-60% 1RM)
80-60-40-20-10
Single Under
Goal: Sub 7 min
For Time Minimal Gear Version:
10-8-6-4-2
Dumbbell Thruster (60’s/40’s)
50-40-30-20-10
Double Under
Goal: Sub 7 min
For Time Bodyweight Version:
20-16-12-8-4
Lunge, Lunge, Squat
100-80-60-40-20
Toe Taps
Goal: Sub 7 min
Gymnastics Pushing Progression
Perfect Push Up
3 x 8 reps (add weight or band tension if this is easy)
