Friday May 15th

2 Sets
1:00 Cardio Choice (easy pace)
10 Alternating Overhead Lat / Tricep Stretch
10 Alternating Scorpions
10 Glute Bridges
:20 Extended Reverse Plank Bridge
8 Tempo Air Squats (3 sec descent)
:20/:20 Worlds Greatest Stretch

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specific warm up
3 Sets: Building to Working Load
5 Back Squats @ 40%
5 Back Squats @ 55%
3 Back Squats @ 65%
3 Back Squats @ 70-75%
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Strength
Every 2:00 x 4 Sets:
3 Back Squats
% of 1RM Back Squat
Working Load: 80%
This is the final primer before next week's 1RM Back Squat. These sets are meant to be strong and technically sharp, not maximal. The volume and loading are intentionally manageable. Braced midline, consistent depth, and a powerful drive out of the hole are the priorities on every rep. Athletes should finish all four sets feeling primed and confident, not fatigued.
Modifications:
Level 1: Every 2:00 x 4 Sets: 5 Back Squats at a load that allows full depth and clean mechanics across all four sets, building slightly across the window if positions are strong
Hotel Gym / Travel: Every 2:00 x 4 Sets: 5 Dual Dumbbell Goblet Squats or Dual Dumbbell Front Squats at a challenging load, maintaining the same technical priorities of braced midline and consistent depth

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Workout prep
***if you are not
2 Set @ Empty Barbell
6 Tall Muscle Cleans
6 Front Squats
6 Strict Press
6 Back Squats
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Add Loads to Barbell
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2 Sets at working pace:
250m Row (focus on smooth, controlled effort)
5 Power Cleans @ conditioning barbell load
3 Front Squats @ conditioning barbell load
3 Shoulder to Overhead @ conditioning barbell load
3 Back Squats @ conditioning barbell load
3 Shoulder to Overhead @ conditioning barbell load
Use this to confirm Row pacing, barbell load, and complex sequence before "Flare Blitz" begins.

Workout
For Reps
IF YOU ARE NOT COMFORTABLE Re-racking a barbell on your back from a shoulder to overhead we highly recommend
putting the bar into a squat rack after your shoulder to overhead, then doing your squats, then taking it back off the squat rack.
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4 Sets:
3:00 AMRAP / 1:00 Rest
24/18 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Score = Total Reps Across All 4 Sets
Barbell: 155/105lb, 70/48kg

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// SCALING TIERS
LEVEL 2
4 Sets:
3:00 AMRAP / 1:00 Rest
20/16 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: 135/95lb, 61/43kg
LEVEL 1
4 Sets:
3:00 AMRAP / 1:00 Rest
16/12 Calorie Row
AMRAP in Remaining Time:
3 Hang Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: Choice
MASTERS 55+
4 Sets:
3:00 AMRAP / 1:00 Rest
18/14 Calorie Row
AMRAP in Remaining Time:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
3 Shoulder to Overhead
Barbell: 95/65lb, 43/30kg
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GOALS
1+ Rounds Per Set (21+ Reps)
STIMULUS
Leg Stamina / Fatigued Barbell Cycling
RPE
9/10
PRIMARY OBJECTIVE
Complete the Row in sub 1:30 each set, arriving at the barbell with at least 1:20 remaining to cycle through the complex.
SECONDARY OBJECTIVE
Hold consistent rep totals across all four sets, using Row pacing and barbell strategy from set one to protect output in sets three and four.
Workout Strategy
"Flare Blitz" is a workout that rewards honest pacing more than raw power. The Row is the gatekeeper. Athletes who approach the machine with controlled aggression and hit their 2:00 split will step off with enough left to actually cycle the barbell. Athletes who sprint the first 500 meters and stumble to the catch will arrive at a loaded barbell with shaking legs, and a 155/105lb barbell does not forgive tired legs. The complex itself is meant to flow. Power Cleans into Front Squats into Shoulder to Overhead into Back Squats back into Shoulder to Overhead is a lot of movement on a single bar, but it cycles naturally if athletes stay connected to the bar and keep transitions clean. The weight is heavy enough to demand respect but light enough to move in big sets when the legs are managed correctly. The 1:00 rest between sets is real recovery. Use it. Breathe, reset, and come back into the Row with the same effort every time. Consistency across four sets is the goal, and athletes who fade in set three or four did not pace set one.
Movement Modifications
Row: Reduce calorie target as first adjustment / Bike Erg (same calories) / Ski Erg (same calories) / 200m Run
Power Cleans: Reduce load as first adjustment / Hang Power Clean / Dumbbell Power Clean
Front Squats: Reduce load / Goblet Squat / reduce range of motion
Shoulder to Overhead: Reduce load as first adjustment / Push Press / Strict Press / Dumbbell Push Press
Back Squats: Reduce load as first adjustment / reduce range of motion / Box Squat

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