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Thursday, May 28, 2009

May 27th, 2009

Mike, Will and CameronPART A – PREP:

Two rounds:
Box jump x 12… every 4-6 jumps progress to a higher box
Roll out t-spine and l-spine and anything tight around the hips
Power clean + Front squat empty bar x 12… focus on great technique
Wall extensions and shoulder dislocates
Power clean + Dumbell push press x 12… every 4-6 reps progress to a heavier dumbell

PART B – POWER:
Power Clean + Thruster 1-1-1-1-1-1-1 reps; hold the bar for 5 seconds overhead.

If you can’t nail a great front squat or push press, then we will work on those skills with light weight.

Thruster tri-panel…[mov][wmv]

All of these should be heavy. The first single is about 80% of your goal weight. A typical session might look like this:

Goal weight: 185
165-175-185-175-175-180-180

PART C:

3x/week:
three rounds of max burpees in 90s; rest 60s between sets

unlimited:
10:00 of handstand practice or 5:00 of planks

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Categories: thruster
  1. Turbo
    May 27th, 2009 at 22:17 | #1
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    Looks like fun. I’ll be in around 7:30 or 8:00 in the AM to do the workout.

  2. tapout
    May 28th, 2009 at 10:32 | #2
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    couldn’t really push too much on this wod…slight twinge in rot cuff…

  3. Erika
    May 28th, 2009 at 10:51 | #3
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    This was a fun wod. Got to 70 or 75lbs on the thrusters and learned how to bail from overhead :) . Thanks MLC! And you too B! I will get a handstand, I will get a handstand, I will get a handstand …..

  4. Erika
    May 28th, 2009 at 11:04 | #4
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    @tapout
    Nic, in response to your question this morning, I did 20 in a row during warm up.

  5. MLC
    May 28th, 2009 at 11:11 | #5
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    @Erika

    I’m glad you did it! Once you feel comfortable with that you will not be as apprehensive to push your lifting limits.

    Goal was 135 since I have FS’d 135.
    75-85-95-105-115-125-125F
    I’ll get 135 next time. I need my lifting shoes and not my fancy $10 ones from Winners.

  6. Suzanne
    May 28th, 2009 at 15:32 | #6
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    This was a fun workout..but it absolutely left me tanked.

    I think I figured out why I failed at cleaning 135#’s, or actually Jared figured it out…my belly is in the way!

  7. tapout
    May 28th, 2009 at 16:13 | #7
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    ok…that’s it erika…I must work on my pu’s…can only do a couple sets of 8 reps in a row…@Erika

  8. Erika
    May 28th, 2009 at 16:21 | #8
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    @Suzanne
    You think?!!

  9. Erika
    May 28th, 2009 at 16:22 | #9
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    @tapout
    I know you can do it Nic :) !!

  10. Derek
    May 28th, 2009 at 19:57 | #10
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    Power Clean and Thrusters

    160lbs – 170lb – 180lbs – 190lbs(PB) – 195lbs(PB) – 200lbs(PB) – 210lbs(f)

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