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push press

How To Perform The Perfect Thruster

How To Perform The Perfect Thruster

From the ground, the thruster is a serious compound exercise combining a clean, front squat and push press to overhead and can be performed using almost heavy objects: dumbbells, kettlebells, barbells,  medicine balls, sandbags, atlas stones.

Compound exercises utilize movement around more than one joint which allows their benefits to carry over to sports and physical performance. Working essentially all your major leg muscles — your quads, hamstrings and glutes work very hard in the squat portion of thrusters.

090816 SPACE TO SWEAT / Overhead Strength

090816 SPACE TO SWEAT / Overhead Strength

Your work out for today is:

 

A. Push Press
Every 2 minutes, for 24 minutes (12 sets):
Push Press x 1 rep

Build over the course of the 12 sets to single heavy rep. Share the racks, I go you go.


B. Conditioning
For time:
Row 1000 Meters
50 Shoulder to Overhead (50/35)

280716 SPACE TO SWEAT / Push Presses & Mid Line

280716 SPACE TO SWEAT / Push Presses & Mid Line

Your workout for today is:

A) 15minutes to work through Push-press, 15-10-5-3-3-3 reps.

Rest.

B) Push-press, two minutes, barbell only, unbroken. Don't put the bar down before time.

Notes:

1. Start very light, work to heavy. Fifteen rep set and ten rep set are warm-ups.

2. With each set increase rest between sets as load increases and reps decrease.

3. Final effort is with plateless bar. Looking for max heart rate. Don't stop.


B) EMOMx12
alternate
1min 20 sec L Hold on Bar
2min 20 Sit Ups
3min 20 Hollow Rocks