Friday February 18th
Lift once every 3:00.
Start around 60% of 1-rep thruster and build to a heavy 3-rep.
Athletes take the bar from the floor.
Build upper-body pressing stamina post-workout.
7 sets for load:
BATTLE SERIES #2 (PARTNERS) 5:30pm ONLY
AMRAP (with a Partner) in 20 minutes
Buy In: 150m Farmers Carry (each)
Partner A completes 1 round of:
15 Kettlebell Swings (53/35 lb)
5 Ground-to-Overheads (95/65 lb)
While Partner B performs:
Max Wall Ball Shots (20/14 lb)
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
Score: Time to complete WBS & Total Rounds/Reps of 15/10/5 in 20 minutes.
4 sets for reps:
On a 2:00 clock:
:30 handstand hold
30 double knee tucks in a plank
Max DB floor presses (35/50 lb)
– Rest 1:00 between sets.
:30 groiner stretch/side
:30 seated torso twist/ side
WHITE BOARD BRIEF
Target | Build to a 3-rep max
Today’s heavy day is a 3-rep thruster. Instead of doing a ton of reps at a light load, we’ll build to a heavy set of just 3 reps. This will be done from the rack, but advanced athletes, or anyone who wants to try, should take the bar from the floor with a squat clean on the first rep.
Athletes who know their 1-rep thruster should start at around 60-70% and build from there. Athletes who don’t know their 1-rep should just start at a weight slightly heavier than what they usually use for a workout.
We’ll be lifting once every 3:00 which should give you at least 2:30 of rest time between lifts. If possible, we want athletes to pair up to minimize equipment needed and to be able to coach everyone more often.
After the workout we’ll finish with a longer accessory piece that builds upper-body stamina. The goal is to hold some sort of handstand for :30, blast through 30 double knee tucks to smoke the core, and then work for :30-1:00 on DB floor pressing without putting the weights down.