03/29/2021

BENCHMARK WORKOUT

"POWER PLUS AMANDA"

FOR TIME

11-9-7-5

Power Snatch RX (135/95) Scaled (95/65)

Bar Muscle-Up

-15:00 Hard Cap-

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up

ADJUSTING

*Reps, Loading, Volume*…

Power Snatch -- While this weight is moderate, we are looking for athletes to work on quick singles or doubles throughout.

That being said, this should be a weight athletes can hold onto for 3-5 reps unbroken if they had to. We can adjust the

weight to something that is challenging, but not even close to 1RM every time they pick it up.

Bar Muscle Up -- This is meant to be the focus for today- we can adjust the volume if we have some athletes that are not

yet proficient with BMU, cutting the reps to 9-7-5-3, or even 6-5-4-3 if needed today to manage overall volume!

*Movement Adjustments*...

Power Snatch -- If we have any athletes who are unable to go overhead today, we can sub a Power Clean (option to make

the weight slightly heavier to maintain stimulus)!

Bar Muscle Up -- If we have any athletes unable to perform BMU yet, our 2 movement options are: Jumping Bar

Muscle-Ups or Burpee Pull-Ups. If an athlete is unable to hang from the bar at all today, we can sub 5-7 Feet Elevated Ring

Rows and 5-7 Push-Ups.