9/29/2020

Strength

SKILL

SETS FOR QUALITY :20 Hollow Body Bar Hang

3 Strict Hollow Body Pull-Ups

5 Tempo Front Squats (3131)

-Short Walking Rest b/t Sets- (No Measure)

WOD

AMRAP x 12 MINUTES

4 Strict Pull-Ups

8 Front Squat RX (135/95) CFC1 (95/65)

12 Hand Release Push-Ups

OPTIONAL FINISHER FOR TIME

100 Banded Curls 100 Banded Tricep Extensions

*Can be completed in any order. Partition as needed.

SCALING *Reps, Loading, Volume*… Volume is not high for today. Load for Front Squats should allow for unbroken. Consider a 3-6-9 rep scheme for your deconditioned athletes.

*Movement Adjustments*... Strict Pull-Ups -- Sub for Standing Assist Pull-Up, Banded Pull-Up or Ring Rows. Front Squats -- Sub for Back Squats if the athlete cannot maintain the Front Rack position. Athletes can also perform Box Squats with either the Back/ Front Rack, Split Squats or Front Rack Lunges. HR Push-ups -- Scale to Knee HR Push-Ups, Regular Push-Ups, Elevated Push-Ups or DB Floor Press