Today's workout weight for the thruster is heavy! If the prescribed weight is not yet attainable for you, scale this so it's the heaviest thruster you've tried in a workout yet. Want some tips and inspiration? Watch CrossFit Games athletes Kristan Clever and Katie Hogan get HEAVY! Katie maxes out with 2 rep max thruster of 180lbs. Katie has some great tips in the beginning of the video. Good luck!
Power to the People Day 5
work up to a 3 rep max thruster
21-15-9 reps, for time of:
Power Clean 115/85 lbs
Thruster 115/85 lbs
This is a Beyond the Whiteboard Fitness Level Heavy workout.
Many of you are curious about the Power to the People strength cycle we are doing. We are excited to be testing this strength cycle, as our prior strength cycles have been the Wendler 5 3 1 program. Power to the People (PTP) is a longer and slower progression, 6 weeks instead of the 4 week Wendler cycle, with more lifting days (2 per week instead of 1). The slow progression allows for technique refinement at lower loads. Then, as the load get heavy, which it does at about half way, you are neurologically prepared for it.
The PTP program utilizes a back off set (set 5) which allows your neurological and motor pathways to reset if you lost some form in the heavy set (which is always your 4th set).
The PTP program is a relatively high volume program (2 days per week or 50 lifts per week) which increases muscle endurance in addition to strength. You will not be nearly as broken down after a high-rep low-weight deadlift workout after completing the cycle.
We want you all to be powerful! Power to the People was developed by legendary strength and conditioning coach Pavel Tsatsouline. Pavel, Master of Sports, is a former physical training instructor for Spetsnaz, the Soviet Special Forces. Pavel was nationally ranked in the Russian ethnic strength sport of kettle-bell lifting and holds a Soviet Physical Culture Institute degree in physiology and coaching. We are pretty confident his Power to the People program will benefit you.
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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