(603) 782-8230 | [email protected]

04.12.2013

Posted in

Warm-up Drills
I. Speed Rope x 2:00
II. AMRAP in 5:00 of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Thruster Ladder
Against an 8:00 Running Clock work through as many sets of 2 x Thrusters, increasing weight for each attempt as follows:

65-95-105-115-135-155-175-195-210lbs

Post sets/reps/loads to comments.

“Sherlock”
4 Rounds for time
20 x Overhead Walking Lunges (45/25lbs)
15-12-9-6 reps each
Toes-2-Bar/K2E’s
Burpee Box Jumps (24/20’’)
Push-ups
Then…
30 x Thrusters (65/45lbs)

Post scores to comments.

Samy Daghir

9 thoughts on “04.12.2013”

  1. Thrusters 2RM Rapid Build
    65-75-95-105-115-135-155-175

    Sherlock
    Four Rounds for time of 12:46
    20 x Overhead Walking Lunges @ 45#
    15-12-9-6 reps each of
    TTB
    Burpee Box Jumps @ 24″
    Push-ups
    Then…
    30 x Thrusters @ 65#

    Reply
  2. Thrusters 2RM Rapid Build
    65-75-75-95-95-95-105

    Sherlock
    20 x Overhead Walking Lunges @ 45#
    15-12-9-6 reps each of
    Leg Lifts
    Burpee Box Jumps @ 24″
    Push-ups
    Then…
    30 x Thrusters @ 65#

    TIME 15:30

    Reply
  3. Thrusters 2RM Rapid Build
    65-95-115-135-155-165
    Sherlock
    20 x Overhead Walking Lunges @ 45#
    15-12-9-6 reps each of
    Leg Lifts
    Burpee Box Jumps @ 24″
    Push-ups
    Then…
    30 x Thrusters @ 65#
    TIME 14:35

    Reply
  4. Thrusters: 2RM – 125# & a PR!
    On the other hand:
    Sherlock: 17:02 (25#, K2E,24″, 45#)

    Thank God Thruster Week Month is over!!

    Reply
  5. Thrusters – #105×2, New PR – Clean – 115 trying to get new PR thruster 🙂

    15:09 – Overhead Lunges – 35, Thrusters – 65

    Stop overachieving 5am!! 🙂

    Reply
  6. Late Entry…

    “Thrusters 2RM Rapid Build”
    65 – 85 – 95 – 105 – 115 (115 x2 = new PR!)

    “Sherlock”
    17:31 (Rx)

    Reply

Leave a Comment

Archive