08/19/2021

[RFT] - 1 Round For Time of:

- 30 Snatches @ 135 lbs / 95 lbs ( M / W )

BENCHMARK WORKOUT

"ISABEL"

FOR TIME

30 Snatch (135/95)|(95/65)*

*Option to complete Power or Full Squat. If you have never done this workout with

Full Squat, try it today.

COOL DOWN

FOR RECOVERY

2:00 Crossbody Banded Hamstring Stretch (R)

2:00 Crossbody Banded Hamstring Stretch (L)

1:00 Knee Hug (R)

1:00 Knee Hug (L)

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Strength -- Reps, loading and volume are good for all athletes. Since we are on a Deload, new and deconditioned athletes

are able to utilize this opportunity to improve their comfort in the Deadlift. Take them through a 5-5-5. This will allow them

to build in weight similar to our focused percentages.

Workout -- 30 Reps isn’t a lot of volume for our new and deconditioned. However, we want to be aware of the stimulus of

this workout. We can have them perform this workout from the Hang Position for the full allotment of reps if they are

comfortable enough. Can also look to drop the number down to 20 reps and build exposure for the future.

*Movement Adjustments*...

Deadlift -- Athletes should look to shorten range of motion first by adding some Plates or Small Box. If unable to hinge can

look to perform a Back Rack Lunge.Weighted Glute Bridges, Banded Good Mornings, and Split Squats are also good for

today.

Snatch -- If we are unable to go to the floor, we can look to do it from the Hang Position. If we are unable to safely move

the Bar Overhead, we can look to do Cleans. Athletes can also perform Double DB Snatch if unable to hold the Bar.