Thursday June 2nd
22.06.02
INTENDED STIMULUS
First opportunity to attack June’s Movement Monthly Focus: Thruster
Build to a heavy 2-rep thruster and use today’s number to reflect on your strength capability with the thruster.
Try to keep all working sets above 70% of your 1-rep max.
Thrusters performed from the rack if possible.
New set every 3:00 to fully recover and push for a potential new max.
RX
8 sets for load:
2 thrusters
BEGINNER
8 sets for load:
3 thrusters
SKILL WORK
Post-workout:
4 sets for load:
8 DB strict presses/arm
8 DB front squats
STRETCHING
30 alternating scorpion stretches
1:00 piriformis stretch/side
WHITE BOARD BRIEF
Target | Build to a new 2-rep thruster
First opportunity to attack June’s Movement Monthly Focus: Thruster.
Today’s heavy day is a 2-rep thruster! We’ve had opportunities to build heavy with these during skill work in recent months, but today allows extra time to let us build to a true 2-rep max.
The first working set should be near 70% of an athlete’s 1-rep thruster. From there, athletes should make small jumps as they build across 8 sets.
We’re going to lift once every 3:00. Athletes can partner up and the second athlete will perform their set immediately after the first athlete finishes.
Oftentimes, it is possible to get the bar overhead in a thruster using poor, and potentially dangerous techniques. We want athletes to build to a technically sound 2-rep max. That may mean the heaviest load lifted today is 5-10 lb under what an athlete could get overhead.
Barbells will be taken from the rack to work with heavier loads. Post-workout you can perform 4 sets of dumbbell accessory work to continue to build strength before starting the workout.
