Warm-up Drills
I. Row 2:00
II. Dynamics & Mobility (Posterior chain, Squat & Front Rack/Overhead Emphasis)
III. Movement Review and Thruster Barbell Complex warm-up (or some ‘clever fun’)
Impact/Focus: Thruster Barbell Complex/Portage
Warm-up as needed before working through 8 Rounds of the following Thruster Complex and Overhead ‘Portage’ (ie. Carry) as follows. Climb weight as able across sets, repeat quality sets as needed should athletes peak out on weight increases before the 8th round.
4 Rounds, on the 2:00 of
1 x Cluster (Squat Clean into a Thruster)
2 x Thrusters
10-20ft x Barbell Overhead Portage/Walk
4 Rounds, on the 2:00 of
1 x Cluster
1 x Thruster
10-20ft x Barbell Overhead Portage/Walk
NOTES:
- During the first 4 sets there are 2 x Thrusters after the initial Cluster rep has been completed.
- Sets 5 through 8 are to be completed with 1 x Cluster and only 1 x Thruster prior to the Overhead Barbell Portage (carry).
- Upon completing the final Thruster and keeping the weight locked out overhead; the athlete may begin their 10-20ft Barbell Portage/Carry.
- Logistics and safety will dictate whether or not athletes may opt to take on the additional challenge of a 180 degree ‘about face’ when halfway across their task’s distance.
- Dropped bars may be brought back overhead via a single rep of a Thruster, racked with the athletes preferred method (ie. Power Clean vs. Squat Clean).
- Some scaling options would be keeping the weights per set to lighter, movement proficiency focused loads. Overhead Carries may be subbed out for Front or Back Rack Carries as applicable may be substituted in place of the Overhead Carry.
- Scaled Complex Example:
1 x Power Clean
1-2 x Front Squat or Thrusters
5-20ft x Back or Front Rack Barbell Portage. - Additional scaling details, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Open Workout 17.5”
10 rounds for time of
9 x Thrusters (95/65)
35 x Double-unders
NOTES:
15:00 Time Cap for Rx/Scaled athletes today; those pursuing an Rx+ level challenge may apply the original “17.5” 40 minute time cap… See you in about 90 Thrusters, YASSSSSS!!!! Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
