21.11.30

INTENDED STIMULUS

Complete at least 4 rounds of the workout (15:00-20:00).

The third round (10:00-15:00) should be a load you can perform at least 12 reps with

Each set of 5 reps should be unbroken.

Continue to add weight to the barbell until the movement is no longer safe or you can no longer complete the lift.

RX

From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)

From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)

– Continue adding 20/10# every 5:00 for as long as you are able up to 30 minutes

LEVEL 2

From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)

From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)

– Continue adding 10 / 5# every 5:00 for as long as you are able up to 30 minutes

LEVEL 1

From 0:00-5:00
EMOM 5:
5 Thrusters (45/35#)

From 5:00-10:00
EMOM 5:
5 Thrusters (55/45#)

From 10:00-15:00
EMOM 5:
5 Thrusters (65/55#)

– Continue adding 10# every 5:00 for as long as you are able up to 30 minutes

SKILL WORK

Rest, stretch, and recover.

STRETCHING

Accumulate:
1:00 Couch Stretch / Side
1:00 Quad Foam Roll /Side
1:00 Press-up Hold

WHITE BOARD BRIEF

Target Goal | Complete the 15:00-20:00 round (135/95#)

Today’s workout is a perfect expression of weightlifting stamina. Do you have the capacity to lift lighter weights for multiple reps and to lift heavier loads for multiple reps?

Most athletes should be around 20:00, if scaled appropriately. We will work on determining the correct starting weight and load increases in the warm-up. For athletes who think they are going to “go forever,” we are going to cap today’s workout at 30:00. These athletes may want to start at a heavier weight.

Athletes lifting same weights with same weight increases may work out together.