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Components

"Blitzen"

Metcon

Settings

Workout

FRIDAY 1.15.21

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1: "Blitzen" (Time)

On The 0:00..."Blitzen"
5 Rounds:
20/15 Calorie Row
10 Thrusters 115 / 85 lb

*Note: The second part of this workout starts immediately at the finish of "Blitzen".

Stimulus
- Conditioning Category: Threshold
- Choose a weight we could cycle for 15+ reps unbroken when fresh.
- We are looking for the first round to be compeleted unbroken, with at most a single break on each round thereafter.

Modifications
ROW
- 15/12 Cal Assault

2: Metcon (Weight)

Until the 15:00...Thruster Complex
In the time remaining after finishing "Blitzen", build to a Heavy Complex:
3 Front Squats
1 Jerk

Strategy
BIG TAKEAWAYS
- Aim to make your first attempt within 2 minutes of finishing part a.
- A good goal would be to get at least 2 attempts in...A safe weight and a weight you feel pretty solid about. If time allows, make a third attempt a reach weight.

EC: Metcon (Weight)

EXTRA CREDIT:
Body Armor
3 Giant Sets:
7 Barbell Bench Press
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts
Rest 2:00 between sets

Stimulus
- Three giant sets to round the day out, focusing on the upper body.
- Aim for unbroken sets throughout, and we are free to build across the three sets.

Whiteboard:

Friday, January 15, 2021

Male Clients