9/17/2020

Strength:

3 SETS FOR QUALITY

5 Tempo Overhead Squat (3131) (45/35)|(35/15)

10 Alt. Cossack Squat (No Measure)

WOD:

4 SETS FOR QUALITY

10/10 Bulgarian Split Squats (53/35)|(35/26)

1:00 Crossbody Hold (:30 each side)*

10 DBL KB Tempo Front Squats (30X1)

1:00 DBL KB Front Rack Hold

-Rest 1:00 b/t Sets-

*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer's Hold. Switch position at :30 mark. (No Measure)

SCALING *Reps, Loading, Volume*... Skill -- This is prescribed to be done using an empty barbell, but for any athletes who struggle with the overhead position, they can either increase the weight slightly to better feel the positions, or they can use a PVC. Today is a great day for all athletes to practice a challenging position! Workout -- Each movement should be completed unbroken, so we want athletes to pick a weight that allows them to do that. For athletes that have a harder time controlling the KBs, or if the weight jumps are too big between KB weights, we can sub DBs for this workout

*Movement Adjustments*... Overhead Squat -- If unable to go Overhead with a barbell challenge the athlete with a PVC. If unable to go overhead at all then the athlete can complete Tempo Front Squats with a LIGHT barbell. Cossack Squat -- Athletes can sub this movement for a Reverse Lunge or a Curtsey Squat. Workout -- we can take away 1 KB to make all movements a single KB (or DB movement) or if any athletes cannot go overhead or balance does not allow elevated Split Squats, we can adjust the movements to: Split Squats Farmers Hold/Carry Tempo Deadlift Farmers Hold/Carry