For some inspiration: here's Bonnie and Coach Ari during some high volume thruster work!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EOMOM 10
- Even minutes: 2 Wallwalks
- Odd minutes: 10 L-sit knee extensions
The wallwalk is a skill builder for the handstand. This is what it looks like: https://youtu.be/K7DaRCQh0lY
DO NO DO IT SLOPPILY. If your technique starts to come apart, get in a pike push-up position on a box, then walk your hands out and back.
2. Technique review: the barbell thruster--is it for you?
Barbell thruster vs. dumbbell thruster. Five positions of the thruster. Cycling thrusters at high speed.
3. Thruster 3-2-2-2-1-1-1-1-1. Eight sets to work up to your heaviest effort of the day. (15 min)
- Row 1000m
- 50 Thrusters (45/33lbs)
- 30 Pull-ups
LIII: as rx’d
LII: DB or BB thrusters as appropriate, time delimited as follows:
AMRAP 4 minutes/ 5 minutes: Row for meters. If you get to 1k before 4:00 is up, move on to
AMRAP 3 thrusters. If you get to 50 before 3:00 is up, move on to
AMRAP 2 pull-ups. If you get to 30 before time is up, you’re done!
LI: row at a moderate pace and with stellar technique for 5 minutes. 3 x 10 thrusters, 3 x 10 pull-ups