9/28/2020

STRENGTH

3 SETS FOR QUALITY

8/8 Slow Single DB Goblet Step-Ups/Downs

8/8 Supported Single Arm DB Row (20X1) -

Rest 1:00 b/t Sets- (No Measure)

WOD

4 SETS FOR REPS

1:20 - Double DB Sumo Power Clean RX (50/35) CFC1 (35/20)*

1:20 - Double DB Farmer Reverse Lunge*

1:20 - Up-Down + Side Shuffle**

*2 Burpees Every Time Athlete Breaks

**1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)

-Rest 1:00 b/t Sets-

COOL DOWN FOR QUALITY

1:00 Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

5:00 Foam Roll Quads + IT Bands (No Measure)

SCALING *Reps, Loading, Volume*… Scale load for athletes to perform 10-15+ reps in the Sumo Power Cleans and Reverse Lunges. Athletes will be performing these movements in the 1:20 time frame so we want to scale intensity for deconditioned athletes. Those that have less experience can slow it down today and if they feel good pick up the pace each round. We want to avoid them coming out too aggressive and then need longer than the minute rest.

*Movement Adjustments*... Reverse Lunges -- If the athlete has trouble with the Step Back Lunge, perform a Step Forward Lunge. You can also sub for Step-Ups. Sumo DB Power Cleans -- Sub for conventional stance Power Clean or Hang Power Cleans. Up-Down -- If the athlete cannot perform the Up-Down have them sub for Slamball. (they should keep the side shuffle).