Strength Day
Thruster: 5 x 5
Then….
Pullovers: 3 x 8-12 Reps
Then…
Pull Up Strength Work
General Warm Up
3-5 min of light cardio of choice, then...
3 Rounds
5 Squats with pause at the bottom
20 Jumping Jacks
Specific Warm Up
Practice your Thrusters first with either no weight, a PVC pipe, or maybe an empty bar. Remember that it should be 80% leg drive! Doing heavy thrusters for strength is odd, so you’ll have to go by feel to figure out what your working weight for the day should be. Take at least 3 warm up sets of 3 reps, adding weight each time until you get up to a challenging weight for your working sets.
Workout of the Day
Strength Day
Thrusters: 5 x 5
Then….
Pullovers: 3 x 8-12 Reps
Then…
Pull Up Strength Work
Workout Notes
Ahhh yes, the total opposite of yesterday! Today is all about lifting weights and developing strength. Enjoy the non-cardio centric day! Lift all of the weightz!
Thruster Modifications
The thruster, in any variation, is a Front Squat directly into a Push Press. The first adjustment to make would be to break the movement into those pieces! Sometimes, slowing the movement down a little makes it much more doable! Using that same thought process, you can isolate these movements if you need to. For example, if you are unable to squat, but you are able to push press, then just push press! Or vice versa.
Pullover Modifications
The Pullover is a movement everyone should be capable of doing. Just make sure you only take the range of motion back far enough to challenge yourself, but not so far that you lose control. This should feel like a good stretch in the lats and like your pecs and triceps are doing the work. No back pain!
Optional Accessory Work
Today, instead of high intensity interval work, try to get in 10-20min of steady cardio. The goal is to get your heart rate up to a moderate place and keep it there for a while. Bonus points if this gets you outside!
Cool Down
1-2min of Couch Stretch on Each Side
1-2min of Triceps Stretch on Each Side
1-2min at the Bottom of the Squat
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