05/26/2021

3 ROUNDS FOR TIME

20 DB Front Squats RX (50/35) Scale (35/20)

20 Hand Release Push-Ups

COOL DOWN

FOR RECOVERY

5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

ADJUSTING

*Reps, Loading, Volume*…

Strength — Athletes are working off feel for moderate to heavy weights today. For newer or more deconditioned athletes,

we can adjust the rep scheme to be the same across and allow them to work on consistent, solid reps instead if they

need.

DB Front Squats — With the weight as written, athletes should be able to hold onto the DBs for at least 10-15 reps at a

time. Athletes should adjust the weight- either lighter weight, or using 1 DB instead of 2 to allow for this!

Hand Release Push-Ups — Push-Ups are a different beast than the DB Front Squats- these should be broken up early if

Push-Ups are not a strength- once they go it’s hard to get them back! We can also adjust the “weight” of the HRPU by

placing the knees on the ground, or raising the surface an athlete performs the reps on.

*Movement Adjustments*...

Strength — We can sub Heavy KB Lunges if an athlete cannot Squat today.

DB Front Squats — If an athlete cannot perform DB Front Squats, we can add a box for Box Squats or 24 Front Rack

Lunges.