01 Dec 2014 – Death by Thrusters

Bring on Quadzilla!


A) Beginner
A1) Zercher squat: 6 x 3
A2) Vertical Pull

A) Intermediate & Advanced
A1) Zercher squat: 1-3 reps @ 85%+. Totalling 8-12 reps
A2) Vertical Pull

B) Advanced Only
B1) 6 x 15 seconds on : 45 seconds rest
Front squat @ 60% 1RM
– Focus on fast, explosive reps

C) All Athletes

"Death by Thrusters" @ 50/35 kg
On minute 1 perform 1 thruster
On minute 2 perform 2 thrusters
On minute 3 perform 3 thrusters
Etc, etc...
Continue until you cannot complete the reps withing the minute.

It's a heavy day, so aim for a challenging load on the thrusters. In other words, this must be heavier than the load you used for the last Monday's workout!