DATE

2022/07/16 SAMSTAG Lessonplan

Partner Workout:
For time with a partner:
400-m run
5 synchro bar-facing burpees
10 thrusters (95/135 lb)
400-m run
7 synchro bar-facing burpees
14 thrusters (105/145 lb)
400-m run
9 synchro bar-facing burpees
18 thrusters (110/155 lb)
400-m run
11 synchro bar-facing burpees
22 thrusters (115/165 lb)

TIMECAP: 22:00

DYNAMIC WARM-UP | 7:00
1 set:
100-m jog
10 alternating elbow-to-instep
10 air squats

1 set:
100-m jog
10 up-down + box step-up
10 alternating lunges

1 set:
100-m jog
5 burpee box jump over
10 good mornings

THRUSTER PROGRESSION AND REVIEW | 6:00
Muscle clean
Front squat
Push press
Thruster

LOADING-UP | 7:00
4 sets:
3 thrusters
– Rest :30-1:00 between lifts.

POST-WORKOUT SKILL WORK | 8:00
3 sets:
:20 v-ups
:20 hollow rocks
:20 mountain climbers
:20 plank hold
– Rest 1:00 between sets

STRETCHING | 4:00
1 set:
400-m walk
1:00 cobra stretch
1:00-2:00 lying straddle stretch on wall