2024-05-17

• Athletes should complete 1 set of max back squats to technical failure at 85% + 10lbs.
• "To Technical Failure" means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we'll end there.
• Athletes should aim to complete 4-10 reps at 90% + 10lbs.
• Score: Load for max rep set. Log reps in your workout notes.

• Reduce Percentage
• Remove Extra Loading
• Box Squat
• Front Squat

:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats

*Build to 90% + 10lbs in sets of 2-3 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.

• Overview: Lots of full body push happening in today's conditioning piece. While we want to complete the thrusters as fast as possible we should be aware that this workout can quickly turn into a trap if we are not careful in the beginning when we're feeling fresh. Keep your head on straight and don't let this barbell get the best of you.
• Thrusters: We should be able to complete sets of 5 or more each time we pick up the barbell.
• Burpees: About :20 or less of work each minute.
• Score: Total time to complete 50 thrusters.

• While we want to be strategic, we also want to try and get as much work done early in this piece so that we can settle into a strategy as our fatigue and heart rate start to spike.
• Bigger planned sets in minutes 1-3 will allow athletes to settle into a more conservative set approach once it becomes harder to immediately pick up that barbell after we finish up each set of burpees.

THRUSTERS

• Reduce Loading
• Sub Dumbbells
• 100 Air Squats

BURPEES

• Reduce Reps
• Time Cap
• 5/4 Cals On Any Machine
• Push-Ups

"Team Kalsu"
[TEAMS OF 2]
For Time:
100 Thrusters 135 / 95 lb

On the Minute [Starting at 0:00]:
5 Burpees

* Each Partner Does 5 Burpees On the Minute
* Split Thrusters However You'd Like

Time Cap: 18 Minutes

1 Round:
5 Thrusters
3 Burpees
3 Thrusters