A. Thruster build to a heavy single in 10 mins, bar starts empty on the ground
B. E: 2:00 x 4 2 Thrusters at 70-80%% of heavy from part A
M:
For time:
Run 400m
100 Box Step Ups 45/35# 20″/16″ Box
Row 500m
*12 Min Cap
Program Notes:
A,B. Thruster progressions have been stripped away and now we are getting down to it. We are working heavy thrusters today. Make form and technique your priority first but push it and see
where you are at. You can decide what method works best for you. Squat Clean Thruster or Power Clean into Thruster. In the percentage sets work speed and explosiveness.
Metcon intention/notes :
“Chad” WOD is coming in a month or so (Veteran’s Day). So it is time to put some work in on the step ups and local leg endurance. This is your second week with the step up but this week we are using
the Chad standards – 45/35# , 20/16″. Focus on using the right muscles in the step up. I see many people driving through their toes as if we are simply walking up stairs. This is wrong. Get your whole
foot on the box and drive through the mid foot and heel to use your whole leg. Just like when we squat or lunge. You’ll save your quads and calves if you do this.
The Run acts as a pre fatigue into the step ups so run this at a pace that is manageable but not slow. The row is your “go for broke, hair on fire” finish. Know that your legs will be tired
so you may want to increase your pace every 100m to finish in a sprint.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate:
Run 400m
100 Box Step Ups 35/25; 20/16″
Row 500m
Scaled:
Run 400m
100 Box Step Ups 20/14; 20/16″
Row 500m
Beginner:
Cut everything in half or partner up and make it a partner workout.
No weight needed and use a height that is manageable.