Heavy Thruster Work and Core


This morning I awoke pumped up to do today’s Strength WOD! It called for heavy thruster work which I had never done before and was really looking forward to testing myself. Check out the Rx’d workout from CFE for the day here. Still feeling pretty good after the thrusters I decided to do some core work and continue setting my benchmarks. So I headed over to the glute-ham developer (GHD)and set a benchmark for :60s of GHD sit-ups. Then I rounded out the work out with 3×12 on the ab wheel focusing hard on keeping a tight core and mimicking the hollow rock position as much as possible. For those of you that don’t know, the hollow rock position is the basic core stability position for the pose running method. More on this in later posts. Check back for this afternoons swim times!


Warm-up: 500m row followed by 5 hand release push-ups, 5 American kettle bell swings @20lb, and 10 feet-together air squats (x3). Then continued the warm-up building up to the heavy thrusters completing 45lb x10, 55lb x8, 65lb x6, 85lb x4

Strength: 10×1 Thrusters @ 95, 95, 115, 115, 115, 115, 120, 120, 125, 125 with 2:00 between attempts.

Conditioning WOD:  None

Core: Benchmark for GHD sit-ups in :60s (28). Ab wheel rollout 3×12.

Afternoon Training
Warm-up: 500m row, 50m free, 100m free, 50m free TT benchmark (:46s), 100m x 2 kicking with trainer fins.
Swimming: 5:00 and 4:00 off until form/pace dissipates. 1.  250m ? 2. 250m 5:20 3.  250m 5:25 4.  250m 5:35


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