It is hard to find a better description of what you will encounter at the Blitz, than the words of Rocky’s trainer, Mickey Goldmill: “You’re gonna eat lightnin, and crap thunder!”

Warm up:

  • Trunk twist, lunge w/hip openers, hamstring stretch, elephant stretch, hindu merkins,

The Lightnin and Thunder

Descending KB Complex – 10 reps of each of the following exercises, Warrior Pose between sets:

  • 1-armed swing, 1-armed squat-press, 1-armed high pull, snatches, clean-and-press (right)
  • 1-armed swing, 1-armed squat-press, 1-armed high pull, snatches, clean-and-press (left)
  • 1-armed swing, 1-armed squat-press, 1-armed high pull, snatches (right)
  • 1-armed swing, 1-armed squat-press, 1-armed high pull, snatches (left)
  • 20 x KB high crunches w/rotation
  • 1-armed swing, 1-armed squat-press, 1-armed high pull (right)
  • 1-armed swing, 1-armed squat-press, 1-armed high pull (left)
  • 1-armed swing, 1-armed squat-press (right)
  • 1-armed swing, 1-armed squat-press (left)
  • 50 2-handed swings

Adrienne (Mary)

  • 5 x High Windmill (right)
  • 5 x High Windmill (left)
  • 20 x reverse crunches (full range)
  • 60 sec side plank w/raised KB (right)
  • 60 sec side plank w/raised KB (left)

Welcome Gaylord to your first Blitz.  The pain will eventually go away.

Prayers and Gratitudes,

C.M. Mick.