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Components

"Weapon of Choice"

Settings

Workout

12/13/2021

“Perfection can be spelled with the word paralysis.” - Churchill As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring. Now this survival mechanism is amazing for avoiding actual real-life dangers. But the healthy ones… it can also prevent if we aren’t mindful. Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And put them where they belong, because it’s time to get to work.

"Weapon of Choice" (Time)

For Time:
30 Power Snatches
2,000 Meter Row
100 Wallballs

BB-MRx: 95/55, Rx: 115/75, Rx+: 135/95
WB-MRx: 14/10, Rx: 20/14

[Partition However You'd Like]

CONDITIONING CATEGORY: Threshold

POWER SNATCHES: Singles or sets. Less than 5:00 total.

ROW: 2:20 pace or faster. Less than 10:00 total.

WALLBALLS: Sets of 5 or more. Less than 6:00 total.

NOTES: This workout can be broken up and completed in any order.

SCORE: Time.

Some Potential Strategies...

*1000m Row
5 Rounds:
10 Wallballs
3 Power Snatches
1000m Row
5 Rounds:
10 Wallballs
3 Power Snatches

*2 Rounds:
15 Power Snatches
1,000m Row
50 Wallballs

*5 Rounds:
6 Power Snatches
400m Row
20 Wallballs

*10 Rounds:
3 Power Snatches
200m Row
10 Wallballs

MODIFICATIONS
POWER SNATCHES
- Reduce Load
- Reduce Reps
- Sub Dumbbell(s)

2,000M ROW
- Reduce Distance
- 4,000m Bike
- 1,600m Run or Ski
- 1,200m Air Run

WALLBALLS
- Reduce Reps
- Reduce Load
- Single Dumbbell Thrusters (DB Across Chest)
- Empty Barbell Thrusters

Skill

4 Sets For Quality:
40 Double Unders
2 Minute Machine of Choice
10 Single Dumbbell Overhead Squats

*Alternate Arms Every Set (2 Sets Each Arm)

INTENTION: Get some good quality skill work in. Athlete's choice on overhead squat loading.

SCORE: Mark Completed.

Modificatins
DOUBLE UNDERS
- 1:00 Practice
- 1.5x Single Unders
- 40 Line Hops

DUMBBELL OVERHEAD SQUATS
- Reduce Reps
- Barbell Overhead Squats
- Single Dumbbell Front Squats

Whiteboard:

Monday, December 13, 2021

Male Clients