WARM UP
3 rounds:
10 hanging shrugs
10 ring rows
10 front squats
SKILL
Push press
5 x 5
*Remind athletes that a push press is what the top of a thruster should feel like. Build to heavy.
WORKOUT OF THE DAY
“Heavy Fran”
21-15-9
Thrusters
Chest to bar pull ups
RX: (135/95)
55+: (115/75)
Lv2: (155/105)
*Athletes should choose weights heavy enough so that they cannot complete unbroken sets. The intended stimulus is strength under fatigue. Coach classes to have a set plan for how to break up the thrusters and challenge them to stick to it. Scale C2B back to the hardest version of a pull up. If scaling is too easy, athletes will feel like they’re doing thrusters the whole time. 12:00 time cap.