Fast heavy – Tue 5.08.18

 In W.O.D.

Strength: Push Press 3-3-3-3-3

*Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Conditioning:  For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

*KB’s may also be used, or a barbell if you’d prefer.

Scroll for scaling options.


Related:
• Points of Performance in the Push Press
• 
The Dumbbell Thruster

Scaling
Fast is listed first, then heavy.  Pick dumbbells/kettlebells that still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters


MARK your calendars!!

  • Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • May 11th – Game night at The Compound – 6 pm Brass Tap
  • May 19th: Leighna and Jared are competing at the 2018 CTS Wine Country Classic Weightlifting Meet in Napa! (http://pacificweightliftingassociation.org/e/2018-cts-wine-…)
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