Workout of the Week - TTT

A classic flashback of a Training Think Tank Throwdown workout! This is a fun one especially since there’s weight changing involved!

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4 Rounds For Time:

20 Shoulder to Overhead

15 Front Squats

20 Box Jump Overs (24/20)

Increase weight every set: #135/155/175/205

Time Cap: 22 Minutes

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Coach’s Notes

Make sure when you’re doing the Shoulders to Overhead, you bring the head through (bicep by the ear) at the top of the rep and we fully extend those hips before bringing the bar down for the next rep. Aim for 2-4 sets each round, if you’re thinking “unbroken for sure” it’s a trap! 

With the front squats, let’s make sure we stand up all the way before squatting down into the next rep. Squat cleaning the first rep counts! Keep in mind the box jump overs so if squatting is not a strength, keep it tight with 2-3 sets!

Box jump overs are pretty self-explanatory, just be careful when stepping down/bounding and on that first rep after the front squats. Watch out legs! It’s worth noting bounding is definitely not necessary unless it’s for competition purposes, I personally stepped down and was able to move just as fast, be smart and protect those beautiful shins! 

Last but not least, change your own weight and have fun! 

Scaled Workout

4 Rounds for time:

20 Shoulder to overhead @ increasing load each round

15 Front squats @ increasing load each round

20 Box jump overs @ 24/20"

Male: 95/115/135/155

Female: 65/85/105/115

Link to this throwdown workout; https://www.youtube.com/watch?v=hL2_DA6g6GI

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