Saturday, August 10

August 19, 2019

 

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

Thruster (3x5,3x10)

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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