In Part 1, we are starting our second phase for these three lifts of the 4 week 10-rep cycle.  In this second week we are completing our “test” week to explore and establish a load that is hopefully heavier than last week.  In Part 2, we are choosing a light load for the thruster.  This should allow us to complete lets 10+ at a time.  Any break on the thrusters means a 200 meter “penalty lap” on top of the prescribed runs already listed.  Those runs should take place immediately upon breaking.  For that reason, we want to push for larger sets on the barbell to avoid extra running. 

Score | Time

Thrusters | Light load, 10+ reps unbroken at a time.

Run | 3:00-2:00-1:00 for our written runs, 1:00 for the “penalty laps”.

Midline Stability in Front Squats

In today’s session, we will concentrate on maintaining midline stability during the front squat. This focus ensures that the core is engaged and the spine remains neutral throughout the movement, which is crucial for supporting the weight and preventing injury. Proper midline stability helps distribute the force evenly through the lower body and aids in maintaining balance and proper posture, which are key for an effective front squat.

THRUSTERS

Reduce Loading
Reduce Reps
Thruster to Target
Sub Dumbbell(s)
Sub Front Squats
Sub Push Press
60-40-20 Air Squats

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600M RUN

3:45 Time Cap
750/675m Row
600/540m Ski
36/30 Calorie Echo Bike
1,500/1,350m Bike Erg
3:00 Moderate Effort on Treadmill/Runner*
24 Shuttle Runs (1 rep = 25ft down & back)

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400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*
16 Shuttle Runs (1 rep = 25ft down & back)

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200M RUN

1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner*
8 Shuttle Runs (1 rep = 25ft down & back)

Athletes must have their own barbell today, since they could be running and breaking at different times than everyone else in the group.