Power Thrusters

5-5-5-5-5 

Power Thrusters AHAP

Post weights for each set to comments

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I think this was the general consensus, across-the-board feeling about today's workout.  Thanks Ash.    

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Swimming in Drag by Elizabeth Bennett

  

There is nothing like waking up at 4:30 in the morning and making your workout…well, harder!  Except making it more fun!  This morning Suzanne and I warmed up with an easy 300 and then we threw on our big t-shirts and dove back into the water.  It was a drag!  (Sorry couldn’t resist!)  We swam a 500 and it felt like we were pulling a whole other person.  I made her start 30 sec. before me so that she didn’t feel like she had to try to beat me. That’s what I told her anyway!  It was tough!  After only a few laps I was totally out of breath and my shoulders were screaming!  We finished red in the face.  Neither of us know the meaning of not giving it our all, we really pushed ourselves. Our faces were flushed and the cool water felt great!  We weren’t done.  A 3 minute recovery and then we sprinted another 100 with the t-shirts on.  BTW I told someone this morning about the workout and he said he got a little bit excited…thought ALL we had on were the t-shirts.  Duh- we had our swim caps and goggles on too.  J  and suits.  

 

After having our pics taken, (and the blur is from a steaming camera lens) we took off the shirts and did an easy 100.  Not a long workout- we only had a little bit of time, but talk about effective.  Here is the full workout:

300 warm-up

500m moderate paced swim with shirts

2 minute recovery

400m swim with shirts

2 minute recovery

300m swim with shirts

2 minute recover

200m swim with recovery

2 minute recovery

100m all out effort with shirt

2 minute recovery

100 easy without shirt

 

Total 1900 meters  

 A hard, but really effective workout!  It will make you fast!  

Comments

[RussL.]

95-115-135-155-155

[RyanL]

45-45-45-55-55
Age 11

[Em Dawg]

45,55,70,85,95. 5 reps is killer!!!!! Probably could have done more if we were only doing one rep. Thanks for pushing me Juliann, you are awesome.

[JenniL]

45-55-65-75-80

[Rob H.]

135 - 135 - 135 - 145 - 145
My right knee hurts to go all the way down in a better squat. Need to work on form next time we do this.

[jacob mann]

so yestertay we went as a team and ran a mile then did 2 rounds with 2 minute breaks of the MMA simulation workout i did about 120+ reps then lost count

[RCR]

135, 155, 165, 175, 185(once). My knee felt a little weak after the second try on 185.

[Stephen K.]

-Stephen K.
95, 115, 135, 145, 155

[Taunya K.]

45, 55, 55, 65, 65

[Suzanne Martin]

max wt 65# - weak today

[Kristin D.]

65, 65, 65, 75, 75

[BrianS.]

95, 115, 135, 135, 135

[Dave F]

135,155,155,155,155,155,175 - 2 reps -then failed

[Chaney Packer]

65,75,85,95,105

[Jen L.]

65, 65, 65, 65, 75

[Katie]

45,65,65,75,75 I tried to start right off with 75, and couldn't do it. I tried 85, and only got 1 1/2 reps before almost crushing my face. So...I went back down to 75 on the last round. I felt good about this. I was able to keep my form with these weights, and kept my squats pretty deep.

[Sarah Rigby]

75 for all five rounds. This was a great weight. Probably could have done one round of 85.

[Lemon]

65, 75, 85, 85...and then Keri and Celesta put the bar away before I could do my last set... :)

45 min treadmill run

[Alashiya]

75-85-90-85-85
My shoulder was starting to really hurt so I dropped down.
I took all squats way below parallel though.

[Julie G.]

75, 75, 85, 75, 80 - I tried to focus on keeping this a true thruster rather than jerking it.

[Keri]

Lizz!!! Sorry girl! Love you!
65,75,85,95,100
Thanks for pushing me Lizz!

[Ann]

65,75,80,90,85. My arms were feeling so tired.

[COURT]

95,85,105,115,75, 120 2 reps minus an inch
I had weight A.D.D. today!
Thanks guys!

[Whitney Davis]

45, 55, 65, 75, 75
GHD situps- 3 sets of 10

[tara walton]

85,95,105,110,115 failed (tried many times but kept ripping my hand open) I will get it next time. I really liked this workout.