Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Bike
5 Hanging Knee Raises
5 Dynamic Squat Stretches + Inch Worm
+
– into –
3:00 Warm-Up on Thruster
Start light (bar) and progress up a little bit while going into the workout prep.
**2. Workout Prep**
2 sets
20sec. Assault Bike
2 Hanging Knee Raises + 2 Toes to Bar
2 Dumbbell Thrusters (practice the squat clean)
4 Front Lack Walking Lunge Steps (2 each leg)
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars ready and progress through the warm-up while adding weight to each set:
– The thruster already has primed the press so drop weight slightly and have the athletes get comfortable with a few sets of dropping underneath the bar and clean up the footwork.
– into –
Build up to opening Push Jerk weight
The Edge of Skill
4 rounds for time
16/13 Calorie Echo Bike
15 Toes To Bar
10 DB/KB Thrusters (50s/35s)
40’ Front Rack Walking Lunge (50s/35s)
Push Jerk 1×1
Push Jerk:
– Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Accessory
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
