The final weekend of the open has arrived.
And it seems that thrusters, which a lot of people were unwantingly predicting, have come to fruition.
With a repeat of 14.5, the fifth and final workout of 2016 is going to be a tough one.
21-18-15-12-9-6-3 reps for time
Males 95 lb.
Females 65 lb.
Have a game plan: If there is anything I have learned from the last four workouts, it is to have a game plan, and to do less than you think you can do. Oh, and STICK WITH IT. When I went into deadlifts, I threw my strategy out the window and started with 11 deadlifts unbroken. That was a big, big mistake, because the rest of the workout felt like death.
These thrusters are sneaky. The weight will feel light and your adrenaline might be going, but it will only take you so far on a workout that taxes your body both mentally and physically.
So, break up the reps wisely. If you think about it, 21 and 18 equals 84 reps which is 3 reps short of being half of the workout. Do not go all out on this portion of the reps. You will need hold yourself back to get through the last half of the workout which will be the real determinant of your score.
Intermediate strategy: 11-10, 9-9, 8-7, 6-6, 5-4, 6, 3
A bit easier and which I will opt for: 7-7-7, 6-6-6, 5-5-5, etc.
Breathe: and go steady. You don’t want your heart rate to spike. Also, if you need to take breaks when the bar is overhead and your arms are locked out. It’s a lot less taxing then dropping the bar and having to clean it up again.
Rack position: During the squat portion of a thruster, the bar needs to be fully supported by your shoulders and not your arms. If you’re supporting the bar from your arms, you will fatigue much quicker while creating less power from your legs on the drive upwards.
- Burpees: When your return from the ground, take a step closer to the bar to allow for a smaller jump over the bar.We saw Rich do this against Smith and Fraser and while it might not have helped him win this one, it’s makes burpees a lot more efficient while allowing you to maintain a steady breath and remain relaxed.
Make sure you don’t do a push-up. Don’t lower yourself into a slow push-up negative. Instead, let yourself fall. Land on your elbows or hands to ensure you won’t fatigue your shoulders as much.
Try and keep the same, steady pace until you get to about 9 reps. Again, you want to save some energy for the final few minutes when you need to go all out.