Day 90: Single-Arm Thrusters

Here we are. Day 90.

I designed the final day so that, yes, you are learning something new, but because you have been taught the deadlift, the swing, the clean, the squat, and the press, all you have to do is put them together in arguably the most efficient movement in training.

I will have more commentary at the end, but for now, let’s get after it…


Time Domain

  • EMO2M

    • Spend some pre-workout time working on form, then…

    • At the top of each 2-minute, complete 5 thrusters

    • Do your 5 reps, then rest the remaining of 2:00

Example

  • Start @ 00:00 & complete 5 single-arm thursters

  • Rest the remainder of 2:00

  • @ 02:00, complete 5 single-arm thursters again…

  • Work sets are at 00:00, 02:00, 04:00

Workout Level Suggestions

  • Level 1: Naked thrusters - meaning no load. (no clothes optional, but send video)

  • Level 2: Dumbbell thrusters (or another handled load)

  • Level 3: Kettlebell thrusters

Coaches Plan

I intend to work on smooth timing with a 16 kg (35 lb) kettlebell. As you will see, timing is one of the more challenging elements until muscle memory kicks in.

Resources - How to

Always remember, the load instrument does not matter - kettlebells, sandbags, dumbbells … Just note it. Timing is one of the more challenging elements until muscle memory kicks in.

Score: Share to website comments and/or Facebook

  • Most importantly, do you like the movement?

  • Note the weight & device used.

  • Share how it felt.

Christian GriffithComment