06/16/2021
FOR TIME*
20-15-10-15-20
Hang Power Clean RX (95/65) Scale (65/45)
Back Squat
*Perform 3 Up-Downs every time the barbell touches the ground.
Athlete can rest barbell on shoulders in front or back but may not
rest at the waist.
COOL DOWN
FOR RECOVERY
5:00 Slam Ball Gut Smash
(No Measure)
ADJUSTING
*Reps, Loading, Volume*…
Strength -- We are looking for athletes to work up to a moderate weight for 3 reps across all 5 sets. We can adjust the rep
scheme for newer athletes that may not be able to go heavy enough to achieve the intended stimulus today.
Workout -- This weight should be light enough to hold onto for 20 reps unbroken in the first set of the hang power cleans,
and most definitely unbroken throughout on the back squat for our fittest. Most athletes will have to break this up, but
they should be able to hold on for at least 10 reps unbroken! We can always adjust the weight to allow for this.
*Movement Adjustments*...
Strength -- If we have any athletes unable to perform back squats today, we can sub a Front Squat or a DB goblet squat
today.
Hang Power Clean -- If we have any athletes unable to hold onto a barbell, we can sub DBs. If an athlete cannot hinge, we
can sub a super light push press!
Back Squat -- if we have any athlete unable to squat with a barbell, we can sub a DB goblet squat, and for any athletes
unable to squat at all, we can sub barbell back rack or DB goblet squat lunges.