OLY | WEEK 51 | 12/15/2019

WARM UP
Shoulder Warm Up

WORKOUT

Thruster (3 x 7)

These are meant to start pretty light and add weight each set. To get you primed for the main meat of this workout.

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Thruster (3 Reps Every 2 Min for 8 Rounds (16 Min Total))

If possible - add weight each set or increase the load every couple sets. Post heaviest set as your score.

You don't have to start heavier than you ended in the last part.

3 Rounds
30 Seconds ON
90 Seconds OFF

Max Reps Thrusters

Use 50% of the heaviest weight you got for the sets of 3

Score: Total Reps from All 3 Rounds Combined
Goal: 30 Reps

Use the same weight for all 3 rounds. The way this works is you work for 30 seconds and then rest for 90 seconds - 3 total times!

Rather than putting the bar down in the middle of the work period, see if you can slow down a bit and take a pause in the overhead position but keep working for the whole 30 seconds!