Fitness: 3x5 across
Leave room to go up over the next 6 weeks
Performance: 5/3/1 "5 week"
65%x5, 75%x5, 85%x5+
Add 5-10 lbs to your Training Max from last cycle.
Post loads to comments.
4 Rounds For Max Reps of:
1:00 Max Reps Games Standard Box Jumps 24"/20"
1:00 Max Reps Kettlebell Swings 24kg/20kg
Post total reps and Rx to comments.
The Thruster is a common CrossFit exercise that requires you to squat below parallel with a load on your shoulders then thrust it overhead in one fluid movement. It's commonly used as a potent conditioning tool and less commonly used as a strength developer. While more total weight can be moved with a barbell, mobility limitations can make it very uncomfortable for many people to rack the barbell on their shoulders. If you have a really hard time keeping your elbows up as you descend and find the movement stressful on your wrists, Dumbbell Thrusters are probably going to be your best bet. Dumbbells also require more shoulder stability and are excellent at developing muscle symmetry and stability.
A common issue with dumbbell thrusters is that as you fatigue your weaker side may begin to collapse inwards at the rack position or fail to lock out overhead. Often the dumbbell will begin to drop toward your chest during the ascent and then barely make it to lock out. This is a clear indication that you've got underdeveloped external rotators in your shoulder. To get through the workout, you'll have to either slow down significantly or reduce the weight of your dumbbells. Trying to gut through a collapsing rack support is ill advised as it could put excessive stress on the soft tissue in and around your shoulder. When working with dumbbells, take the time to go through your bracing strategy, get active in your lats, shoulders and grip and WORK to keep the dumbbells exactly where you want them to be.
Dumbbells tell no lies.
Do you hate/love or are indifferent towards Dumbbell work?
Miranda Oldroyd Does a Dumbbell Thruster/GHD WOD