May 17th


Download the week

Back Squat 

Max Repetitions of Back Squats @ 90%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (3/4/24) 

"Team Kalsu" [HERO]


For Time: 

100 Thrusters (135/95) 

On the Minute [Starting at 0:00]: 

5 Burpees 

* Each Partner Does 5 Burpees On the Minute 

* Split Thrusters However You'd Like 

Time Cap: 18 Minutes

KG | (61/43)


For Time: 

50 Thrusters (135/95) 

On the Minute [Starting at 0:00]: 

5 Bar-facing Burpees

Time Cap: 15 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, we’re back with our second time through Back Squat. Athletes should be targeting 2-4 reps at #10 heavier than the load they used the first time we performed this cycle. If athletes didn’t complete the back squat the first time through the cycle, they’ll target 90%. In part 2, we have a partner conditioning piece with a lot of full body pushing. While we want to be strategic, we also want to try and get as much work done early in this piece so that we can settle into a strategy as our fatigue and heart rate start to spike. Both partners have to complete the burpees every min, but get to split the work on the barbell however they want. Bigger planned sets in the first 3 min will allow athletes get a big chunk of work done early and then settle into conservative pace for the remainder of the workout.


Total time to complete 50 thrusters.


Thrusters | sets of 5 or more.
Burpee over bar | About :20 or less of work each minute.

The One | Teaching Focus

Press from the shelf
To maximize efficiency on the thrusters, we want to emphasize the barbell resting on the shoulder shelf throughout the squat and drive portion of the thruster. The bar should remain on the shoulders until the athlete reaches full extension of the legs and hips before driving the bar overhead. The athlete should then bring the bar back to the shoulders before squatting.


Reduce Loading
Sub Dumbbells
100 Air Squats

Burpee over bar
Reduce Reps
Time Cap
5/4 Cals On Any Machine


"Half Kalsu" 
For Time: 
50 Thrusters (135/95) 
On the Minute [Starting at 0:00]: 
5 Burpees 
Time Cap: 15 Minutes

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 0:20-0:30 each

  • Pigeon (right)
  • Pigeon (left)
  • Alternating worlds greatest
  • Boot straps
  • Squat hold

Burpee Prep (Ben’s Burpee Progression)

  • 3 step back, step up burpees
  • 3 step back, jump up burpees

Focus on feet landing flat, outside the hands

  • 3 jump back, jump up burpees
  • 3 jump back, step up burpees

CT Barbell Flow :15 - :20

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts

Specific Warm-Up
(9-21 minutes)

Thruster | tell, show, do, check

  • Establish stance & grip

Shoulder width stance

Full grip on bar

Bar on shoulders with full grip

Elbows high

  • 5 Zombie tempo squats

Establish & teach “shoulder shelf” position here

  • 5 Front squat

With thruster grip

  • 5 Strict press
  • 5 Push press

Focus on full extension of legs and hips before pressing

  • 3 Thruster

Focus on timing of press. Maintaining the bar on the shoulders the entire time until full extension of the legs and hips is reached

Back Squat | tell, show, do, check

  • Establish stance, grip, & set-up

Feet shoulder width apart

Bar on traps with full grip on bar

Arms pressing into bar

Stomach squeezed

  • 5 Goodmornings

Focus on gripping the ground with the foot throughout

  • 3 Cued back squats

“Squat and hold”

Focus on gripping the ground with the foot throughout

  • 3 Cued back squats

“Squat and hold”

Focus on an upright torso in the squat

Cue athletes to press up into the bar with the arms to control the load

  • Move to rack & teach sound un-rack and re-rack

(21-33 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

Practice Round 

  • 5 Thrusters
  • 3 Burpees
  • 3 Thrusters


Workout adjustments if needed

(39-57 minutes)

Look For

  • Thruster

Timing. Look for athletes to wait until they reach full extension of the legs and hips before pressing.

  • Burpee over bar

Footwork. Athletes should increase their efficiency by having their step out of the burpee be the step into their jump over the bar, avoiding unnecessary steps.

  •  Post Workout Clean Up & Chat (57-60 Minutes)

Additional Elements

Home Workout

For Time:
50 DB Thrusters
On the Minute [Starting at 0:00]:
5  BurpeesTime Cap:
15 Minutes


“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way to greatness.
This is the championship mindset.

After Party

3 Sets:
Max Reps of Strict Dips
10-15 Dumbbell Z-Presses
*Rest 1 Minute Between Sets

Have questions?

Reach out!

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