8.8 – Double Doctor

8.8 – Double Doctor
8.8 – Double Doctor

Muscle Group:

Categories:

Equipment:

Strength:Thruster
Build to Heavy 10-Rep Thrusters

STIMULUS
Taking the bar from the ground for our 10- rep heavy thruster
You can pause in the front rack or overhead as needed, but the 10 reps should be completed unbroken to count
Squat cleaning the first rep is allowed

STRATEGY
10 reps for a lot of sets can be fairly taxing
When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights
Once you feel like you are in your true “working sets” is when you should start going with sets of 10
See movement prep below for a possible warmup/working set breakdowns

MOVEMENT FOCUS
Squeeze
Aggressively squeezing the quads and glutes creates the strong hip and knee extension that launches the bar overhead. It also ensure that the knees do not re-bend during the movement. Straighten the legs hard to generate the power and keep them squeezed to maintain a locked out position.

MOVEMENT PREP
Warmup Sets
3-5 Sets of 5-7 Reps @ Lighter Weights

Working Sets
Take 2-4 Attempts @ Heavier Sets of 10

WOD:
EMOM 20:
Double Tabata (40 Seconds On / 20 Seconds Off):
Minute 1: Machine Calories
Minute 2: Pushup
Minute 3: Air Squats
Minute 4: Double Unders
Minute 5: AbMat Sit-ups

STIMULUS
Working in Double Tabata format for today’s EMOM
Work for as much of the 40 seconds as possible and rest 20 seconds before transitioning to the next movement
Your choice on what machine you would like to use for the first station (we will be using the bikes tomorrow)
Choose an option where we can do around 10 reps each round
Work through a variation of double unders or practice the movement for 40 seconds

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