Saturday, August 10
Finishing out the week of training with some heavy barbells and longer grunt work. The heavy set of 10 thruster gets us ready to cycle heavier thrusters in "31 Heroes" "31 Heroes" is a Hero Workout that we'll complete annually in August. Activation: 2 Rounds: 30 Seconds Active Samson 30 Seconds Spiderman + Reach 30 Seconds Walkouts 30 Seconds Cossack Squats 2 Rounds: 100 Meter Run 10 Lateral Box Step-ups (Each Leg) 10 Glute Bridges (2 Second Pause at Top) 10 Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats
Build to Heavy 10-Rep Thrusters Warmup Sets 3 Sets of 5 Reps @ Lighter Weights Working Sets Take 2-3 Attempts @ Heavier Sets of 10 Taking the bar from the ground for our 10- rep heavy thruster You can pause in the front rack or overhead as needed, but the 10 reps should be completed unbroken to count Squat cleaning the first rep is allowed 10 reps for a lot of sets can be fairly taxing When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights Once you feel like you are in your true "working sets" is when you should start going with sets of 10 Squeeze Aggressively squeezing the quads and glutes creates the strong hip and knee extension that launches the bar overhead. It also ensure that the knees do not re-bend during the movement. Straighten the legs hard to generate the power and keep them squeezed to maintain a locked out position.
31 Heroes (AMRAP - Rounds and Reps)
Team of 2 AMRAP 31: 8 Thrusters 6 Rope Climbs 11 Box Jumps Partner 2 400m run with Wall Ball Rx 135/95, 24"/20", 20/14 Wall Ball Rx+ 155/105, 30"/24", 30/20 Wall Ball Grinding through some heavy grunt work in this partner style Hero workout There is also the option to complete this as an individual One partner is always out for a weighted run while the other works through the three inside movements Athletes switch stations when one partner is back from the run Teammates will pick up where the other athlete left off For example: If one athlete finished 3 rope climbs, the returning partner will start on rope climb number 4 Choose a heavy thruster weight and a high box jump Should be able to complete the thrusters unbroken when fresh, but likely going 2-3 sets within the workout It is ok for teammates to use different weights, heights, or variations While this is a team workout, there isn't any rest built in Pace it like an individual 30+ minute effort where you are steadily chipping away at each movement Think 2-3 sets for the heavy barbell to stay consistent across the 31 minutes * 2 Sets: 4-4 * 3 Sets: 3-3-2 Communicate with you partner on where you left off as you transition Foot Lock The feet take priority over everything else today on the rope climb. Without a solid foot lock, the feet will slip and force you to use more upper body to get yourself both up and down the rope. Push both feet together before you stand on the way up. On the way down, loosen the lock slightly to let the feet slide. If unable to run, complete one of the following: * 500 Meter Row * 28/20 Calorie Assault Bike or Echo Bike Rope Climbs Reduce Reps 2:1 Seated Rope Pulls 3:1 Strict Pull-ups 5:1 Pull-ups
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