07/06/2021

BENCHMARK WORKOUT "GRACE" FOR TIME

30 Clean & Jerks (135/95)|(95/65)

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Glutes + IT Band

ADJUSTING

*Reps, Loading, Volume*...

Deadlift -- Load should allow for athletes to complete all percentages without failure. They should feel as if they can perform 6-8 reps at their final set.

Clean and Jerk -- Volume is not high today. Load should allow for athletes to perform 3 to 5 reps at a time.

*Movement Adjustments*...

Deadlift -- Sub for Weighted Glute Bridges. Athletes can perform this with the Barbell or with DB. Adjust Load and Tempo as needed for athlete

Clean and Jerk -- If the athlete cannot go from the floor they can perform and Hang Power Clean and Jerk. If they cannot go overhead they can perform just the Power Clean and if necessary can increase the weight