03/03/2021

EVERY 3:00 x 5 SETS

10 Front Squats RX (155/105) Scaled (115/75)

15 Knees to Elbow

10 Up-Downs Over Bar

ADJUSTING

*Reps, Loading, Volume*…

Strength -- For your newer or deconditioned athletes limit their total number of sets between 3-5. If they don't feel comfortable with 10 reps, you can have them complete 3 sets of 5 reps.

Workout -- The Front Squat should not take more than :30. Adjust reps, loading or both so that your athletes can finish in

the desired time frame. Athletes who are on the fence between weight, can have the weight nearby for a quick adjustment.

Knees to Elbow -- There is a good amount of volume with the 15 reps per round. For your newer or deconditioned athletes

you can adjust the reps down to 8-10 Knees to Elbow per round. We want a maximum of :30-:45 on this movement.

Up-Downs Over Bar -- Athletes should be pushing the pace in these and not taking longer than :40 each set. Adjusting the

number of reps down to 6-8 would be a great idea.

*Movement Adjustments*...

Front Squat -- Back Squats or Barbell Lunges are great options for those who cannot maintain proper mechanics through

the Front Squat. If an athlete cannot Squat, a light to moderate FR Split Squat or DB Suitcase Step-Up is a good option for

today.

Knees to Elbow -- Knees to as high as possible are a great option to get athletes who have trouble touching their elbows

each time. Hanging Knee Raises and V-Ups are a great option for those athletes who cannot be at the bar today.

Up-Downs Over Bar -- If unable to jump, Up-Down Step-Overs should be the first adjustment you try. Up-Downs without the

jump over is a great choice,if unable to do Up-Downs, Slam Balls are the way to go.