WOD: Tuesday 230117

Yeah, Thrusters are cool and all, but how about unbroken Thrusters?

• Daily Focus

Today’s focus is on the barbell and putting in some squat volume. We will be getting into some heavy loads with the front squat + back squat combo before tackling the challenging thruster ladder. There is not a lot of time for adjusting loads here on the thruster weight, so the expectation is to pick a conservative increase and try to do that for every set. For some, 18 thrusters alone is going to be challenging within the 1:15 time frame, so they can maybe stay with the same load across for 18-15-12 reps and then start to increase for the 9-6-3. A note that we will need to take some time to warm-up athletes from the floor as they transition from the front squat + back squat combo into the thruster. As we get heavier in load the squat clean thruster will become more important for the first rep.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Front Squats: Keep the chest tall, belly braced and continually push up with your elbows through the bar.

-Scale: Dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day

Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep.

-Scale: Best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a Bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.

Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.

-Scale: We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.

strength:

Every 3 mins for 12 mins.

1x [ 3 Front Squats + 5 Back Squats ], pick load

Complete at 80% 1RM front squat (across all sets).

Metcon: "Patton Oswalt"

Thruster 18-15-12-9-6-3

Use the heaviest weight you can for each set

Rest as needed between sets.

Complete sets every 1:15 for 7:30.

Bar is taken from the floor and sets must be unbroken.

Accessories:

4 rounds for max reps of:

10 Feet Elevated Hamstring Bridges

8 L/8 R Seated Single Arm Dumbbell Press, pick load max rep

Med Ball Wall Sit Rotations, pick load, 30 secs