02/24/21

HERO WORKOUT

"RANDY"

FOR TIME

75 Power Snatches RX (75/55) Scaled (65/45) Foundations (45/35)

FINISHER

3 SETS FOR QUALITY

7-10 Barbell Rollouts

30 Russian Twists

-Rest as needed b/t Sets-

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Workout -- We have a high volume of Snatches, for your newer or deconditioned athletes adjust the reps back to 40-50.

You can also have your athletes complete 10-15 Snatches Every Minute, then resting the remainder of the time.

Finisher -- For athletes unfamiliar with the Barbell Rollouts and Russian Twist, adjust the reps to 5 Barbell Rollouts and 20

Russian Twist. Having them go half way through the Rollout instead of the Full ROM is a great option.

*Movement Adjustments*...

Power Snatches -- If you or your athlete are not comfortable with the barbell Power Snatch, you can have them perform DB

Power Snatches. If an athlete cannot go overhead, adjust the workout to 75 Power Cleans.

Barbell Rollouts -- If unable to perform the Barbell Rollouts, have athletes complete 10 Weighted/Unweighted Sit-Ups.

Russian Twist -- If athletes cannot perform the Russian Twist with feet elevated, have them try with their feet on the

ground. Standing Banded Chops is a great option for those athletes who cannot perform the Russian Twist