A. 5 Barbell Thrusters @ 100%
B. 5 Rounds for Time:
– 20/15 Calories of Rowing
– 10 Barbell Thrusters
# Thruster
Build to Heavy Single
# "Blitzen"
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)
***Kilos: 52/38***
## GENERAL
* "Blitzen" is a repeat workout from 10.29.18
* The thruster in the main focus of today's two part workout
* From the racks, athletes will build to a heavy single thruster in the strength portion
* Expect the 5 rounds to take between 8-15 minutes to complete
## THRUSTERS
* The barbell in "Blitzen" starts from the floor, not the racks
* This should be a moderate thruster weight that can be completed in 1-2 sets each round
* Athletes should aim for something 1 weight jump up from what they are accustomed to using in common thruster workouts
## ROW
* If you're short on rowers, pair athletes up and have athlete 2 start their workout when athlete 1 is off (noting their start time)
* In this case, no one would 'own a rower'
* That means that whatever rower is open following the thrusters would be up for grabs
* You could also double the reps and make it a 'Team of 2' workout
## DAILY VIDEO
[Click Here](https://youtu.be/9z3niKWXsKw)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00
## 30 Seconds
Easy Row
Plate Hops [Click Here](https://www.youtube.com/watch?v=1zSECvHUxcU)
Moderate Row
Plate Counterbalance Squats [Click Here](https://www.youtube.com/watch?v=g6VIE3P2hLE)
Faster Row
Plate Front Raise to Overhead [Click Here](https://youtu.be/BTrem_-M3NE)
## 30 Seconds
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Single Leg Glute Bridges (30s Each Side)
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Jumping Air Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Couch Stretch: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=zKB6E1LXnWs)
## Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
# TEACHING (15:00 – 23:00)
## ROW
### Driving
We can view both of our movement today as having two parts.
1. The Drive Phase
2. The Resetting Phase
During the Drive Phase on the rower, we want to keep the heels down as we 'push' ourselves away from the monitor. Adjust the foot plate as necessary to keep the heels down. The higher the number, the easier it will be. This allows athletes to use the posterior chain more effectively and transfers over nicely to the thruster, where we'll also keep the heels down.
### Resetting
The Resetting Phase is also known as the Recovery. During the recovery, we want gravity to do most of the work. The goal here is to move slowly in order to, as the name suggests, recover. This slower recovery allows athletes to gear up for another strong drive.
### Movement Prep
**40 Second Row: **
10 Sets:
1 Second Row
3 Second Recovery
## THRUSTERS
### Driving
Just like on the rower, the goal of the thruster is to keep the heels down and push through the floor with the whole foot. Especially with the heavier weight, balance is important. If we get pulled onto the toes because the weight is too far forward, we lose heel contact and a strong leg drive. Keep the heels down and jump that weight overhead.
### Resetting
There are two things we can think about when resetting the bar to the front rack on the thruster.
**1. Elbows Forward: ** Pointing the elbows forward gets us right back to the the position we started in, with the bar sitting high on the shoulders. If the elbows come straight down, the bar will sit lower on the body and likely throw off our balance.
**2. Bar on Shoulder, Then Squat: ** The timing here is important with the heavier weight. Let the bar make contact with the shoulder before the squat begins. If we start to squat as the weight is still coming down, it can disrupt our mechanics.
### Movement Prep
5 Pausing Front Squats
5 Push Press
5 Thrusters
# STRENGTH (23:00 – 38:00)
* Athletes will have 15 minutes to build to their heavy thruster from the rack
* We have gone from the floor in the past, but today we'll get a true feel for a heavy single thruster – as there is no need to clean the weight to the shoulder
* At the lighter loads, athletes can complete more than 1 rep in to get warmed up
# PRACTICE ROUND (38:00 – 45:00)
# 1 Round
6 Calorie Row
3 Thrusters (Workout Weight)
# STRATEGY + WOD (45:00 – 60:00)
## THRUSTERS
* The workout today will be dictated by our thruster approach
* The goal here is to pick a break-up strategy that we can realistically hold across the 5 sets
* 1 set is awesome, but only if that is something that can be maintained
* If you're planning on 2 sets at some point, let's do that from the beginning
* When we plan the break, the rest is a lot shorter than if we're forced to break because of fatigue
## ROW
* Row at a pace that supports your strategy on the barbell
* This is ideally the fastest pace that allows for an immediate transition to the bar for your planned set
* You should be able to get off the rower, walk to the barbell, and start your first set of thrusters
* This is better than rowing fast, taking a long chalk break, then starting
* Row methodically, focus on your breathing, and smash the barbell
# AFTER PARTY
## Bike Recovery
3 Rounds (12 Minutes Total):
3 Minutes Light
1 Minute Moderate