02/26/2021

12-9-6

Shoulder to Overhead RX (155/105) Scaled (115/75)

50-50-50

Double Unders

-Rest 2:00-

21-15-9

Shoulder to Overhead RX (115/75) Scaled (75/55)

50-50-50

Double Unders

ADJUSTING

*Reps, Loading, Volume*…

Strength -- We are looking for our athletes to work up to a heavy complex today- for some of our athletes this may not be

the best use of their time and effort. If that’s the case, we can adjust the rep scheme up and keep the weight lighter to

allow newer or more deconditioned athletes the ability to work on the mechanics of the movement.

S2OH -- We see two different weights today in the Workout- the first is a moderate weight, that athletes should be able to

get through in 2 sets or less for each round, and the second is a lighter weight, that athletes should be able to get through

unbroken or 2 sets throughout as well. If the weight as written would not allow any of your athletes to complete with this

stimulus in mind, we can adjust the weight they use to accommodate their capabilities.

Double Unders -- These reps are meant to be a shoulder burner, but should allow athletes to keep moving each round

(even if they don’t want to!). They should be taking no more than 1:00 each round, so for any athletes not yet proficient

with Double Unders, we can give a time cap on their Double Under attempts, or we can tell these athletes to count all

attempts, even misses on their way to 50 reps.

*Movement Adjustments*...

Strength -- For any athlete unable to go overhead today, we can sub 1 Power Clean + 2 Front Squats

S2OH -- For the Workout, if we have any athletes that cannot go overhead with a barbell, we can sub DBs. If we have an

athlete who cannot go overhead at all today, we can sub Hang Power Cleans (or DB Hang Power Cleans) in place of S2OH

at 12-9-6, 15-12-9 reps.

Double Unders -- If we have any athlete that cannot jump today, we can sub Mountain Climbers (50 reps), or if they did

yesterday’s workout with this movement adjustment, we can sub Slam Balls (20 each round).