Thrusterssss:
1x5 @ 45#
7x3 @ 95, 115, 125, 130, 130, 125, 125
3x20 HR pushups
2x20 ghd situps
2x15 ghd back extensions
...really thought I was gonna puke today...
I should have become familiar with front squats before doing this wod, had some moderate elbow joint pain after. Chen, did you have the bar racked when you did the squat part of the movement, then swapped grip to press it? Why don't my arms/wrists bend like polish olympians? ? They can have the bar in a rack with a full closed grip on it, which I would think is ideal for this movement.
I have the bar racked and almost have a complete grip on the bar while doing the front squat (picture your elbows pointing straight out parallel to the floor). Similar to back squats I find the front squat/thruster easier to do when I can squeeze the shit out of the bar. Keeping your elbows high also keeps your chest up and makes the front squat easier.
ReplyDeleteSide note - one of the most underrated cues for the thruster is to get full hip extension on the way up (i.e. thrusting your hips). This helps create essential momentum on the bar, making it easier to get off your shoulders and overhead.
time for some thruster vids
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