A thruster is an explosive hip-drive movement. It is basically a front squat followed by a push press. The movement begins at the bottom of the front squat position (with a barbell in the front rack) and finishes with the weight locked out overhead with active shoulders.
A common question about the thruster is when to begin pushing with the arms. The arms should not begin their work until the legs are fully extended and the hips completely open. At this point the bar will be at the maximum velocity, and the arms can take full advantage of the legs’ power. This is exactly in keeping with the Core to Extremity Principle.
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
20 push ups / 1 sit up
19 push ups / 2 sit up
18 push ups / 3 sit up
17 push ups / 4 sit up
16 push ups / 5 sit up
15 push ups / 6 sit up
14 push ups / 7 sit up
13 push ups / 8 sit up
12 push ups / 9 sit up
11 push ups / 10 sit up
10 push ups / 11 sit up
9 push ups / 12 sit up
8 push ups / 13 sit up
7 push ups / 14 sit up
6 push ups / 15 sit up
5 push ups / 16 sit up
4 push ups / 17 sit up
3 push ups / 18 sit up
2 push ups / 19 sit up
1 push ups / 20 sit up
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