Mobility
Spend 2 minutes working on your psoas
Band Assisted Ankle Pulse x 30 seconds each side
Activation
One-Two sets:
Active Pigeon x 30-45 seconds per side
90/90 Hip Rotation x 10 total reps
Warm-Up
300 Meter Easy Row
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
600 Meter Easy to Medium Paced Row
Banded Squats x 30 seconds
A.
Every minute, on the minute, for 8 minutes:
2 Hang Power Snatches @ 65%
B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5-6 – 1 rep @ 85%
C.
“Kalsu”
For time:
100 Thrusters
*Every minute, on the minute, including 0:00, perform 5 burpees over the barbell.
35-39: 135/95lbs
40-49: 105/75 lbs
50-54: 95/65 lbs (80 reps total)
55-59: 75/55 lbs (80 reps total)
60+: 65/45 lbs (60 reps total)
TIME CAP = 12 MINUTES
D.
Accumulate 75 Banded Knee Tucks in as few sets as possible.
Cooldown
Walk on Assault Runner / Treadmill for 10 minutes @ conversational pace.
General Training Notes:
Keep working at the quick turnover with your snatches like the focus was last week. The % is up slightly but mechanics take precedent over load so adjust accordingly. You’ll then build to 85% of your front squat and keep the weight there for the last two sets. Then it is onto Kalsu! We are hammering in some leg endurance work while fatigued and what better way to do that then with high volume thrusters! The toal is to complete the workout as fast as possible but the caveat is that you have to do 5 burpees every minute. The slower you are with the burpees and your transition then the less time you have to knock out thrusters. You’ll want to start out with a quick, efficient thruster speed with quick breaks! Keep the chest upright and focus on strong breathing to keep your heart rate down. Move through the burpees with purpose but these don’t need to be a sprint. In fact, that could harm you as your fastest speed burpees won’t allow you to pick up the barbell for your thrusters right away. Paced burpees mean you can get cranking on the barbell immediately.
Please note how you break this one up!