Friday’s Mission: You, a friend, 100 thrusters, and some burpees

Coach Michael | 02/20/2020 | 1

Happy Friday friends! Today we will be doing some volume work in the shoulder to overhead department. First, the strength focus is back to the Strict Press warming up to 75-80% of our 1RM then taking that weight across for five sets of five reps. As we get close to the end of our cycle, we start to build into these heavier sets, pushing our limits.

Form is very important, so keep your midsection braced tight to support your upper body. Get a full grip on that bar with the elbows slightly in front to create a stable shelf for the weight to rest on. Move your head out of the way and press that bar straight up to a full lock out and head back through the window without any dip and drive help from the hips. If you feel your back arching during the press, then your brace is giving way. Reset, brace, and go again.

Once you complete your 5×5, strip your barbell down to a weight that feels ‘light and springy’ so you can complete sets of 5 or more thrusters. Not sure if the weight is right? Do 5 or more thrusters. When you’re ready, get your partner and strategize the best way for your team to complete 100 Thrusters in a “you go / I go” format.

As an added bonus to ensure you get what you came for, each minute on the minute during your 100 thrusters, you and your partner will do 5 synchronized burpees. Once those are done, back to the thrusters. I know, right?! SO MUCH FUN!

Now that you have read this you are thinking, “Hmmm Friday is a good rest day…” NO! Get in there and do this work. You know that coming to CFSV, hanging with your friends and doing these workouts is the best part of your day. So, go and enjoy some fitness and never forget; The only time you truly fail is when you stop trying.

STR: Strict Press 5-5-5-5-5 @ 75-80% 1RM

WOD: Partner Kalsu
For Time – 100 Thrusters
* Break up as you see fit
** EMOM 5 Synchronized Team Burpees