Day 5 of the 12 Days of BADASSNESS
Day number 5 is here and it’s NOT getting any easier.
On The Fifth Day of BADASSNESS Travis gave to me…
–> 5 Barbell Thrusters @ Your Bodyweight (or the heaviest you can handle)
The Thruster.
One movement that hits both the lower and upper body all at once.
It can be used for strength, power, or for a straight up nasty conditioning movement.
Like a lot of movements, when it comes to Thrusters, you’re overall mobility and ability to move is going to play a HUGE role in determining how efficient you are at these bad boys.
Suck at your front squat = your thrusters will suck
Got a weak core = your thrusters will suck
Got tight and immobile shoulders, hips, wrists, or ankles = your thrusters will suck
I hope you get my drift 😉
Here’s some tips and tricks on the Thruster:
Thruster Tips and Tricks:
- Like with all movements = MOBILITY is everything especially with Thrusters
- You must be able to get in a solid “Rack Position” in order to be most efficient at Thrusters
- Keys to focus in on = Chest Tall, Elbows Up, Knees Out, Weight on the Heels, Drive Through the Hips, Finish Solid Overhead
- It’s about connecting a good “front squat” into a fast “push press” by THRUSTING through the hips at the right moment = timing is everything
Thruster Swap In Movements:
Double Dumbbell or Kettlebell Thruster or Sandbag Thruster
Single Arm DB or KB Thruster
Wall Ball (a very POOR swap in but it’s essentially the same movement)
The Challenge for Day 5 of 12 Days of BADASSNESS:
a) 5 x Barbell Thrusters @ BW (or heaviest weight you can handle)
b) 4 Rounds of 20/10 KB American Swings @ 70# KB
c) 3 Snatches @ BW (or heaviest weight you can handle for an unbroken triple)
d) 2 x TGU’s / side @ 70# KB
e) 1 x 25 Burpees
Now it’s on!
Stay on it and keep your progress posted in the comments below.
MORE nastiness to come tomorrow for day six!
Live and Train Aggressive!