DATE

2022/06/15 MITTWOCH Lessonplan

RX
For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups (Jumping pull-ups)
-Rest 5:00

12-9-6:
Thrusters
Pull-ups (Jumping pull-ups)
– Rest 5:00

9-6-3:
Thrusters
Pull-ups (Jumping pull-ups)

TIMECAP: 25:00

DYNAMIC WARM-UP | 4:00
6 sets:
:20 air squats
:10 up-downs
:10 PVC pass throughs

THRUSTER REVIEW | 5:00
Muscle clean
Front squat
Push press
Thruster

PRE-WORKOUT STRENGTH | 11:00
EMOM 6:
2 thrusters
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible.

EARN IT | 5:00
Have your athletes warm up the pull-up. If an athlete wants to do this RX, have them perform a set of 10 unbroken pull-ups.
Get athletes set up for banded or jumping pull-ups.
Have athletes select a band that will allow them to perform the round of 15 in 2 sets or less.

COOLDOWN STRETCH | 4:00
Accumulate:
1:00 foam roll low back
1:00 foam roll quadriceps/leg