09/09/2021

30 Toes to Bar

7 Hang Power Cleans (205/145)|(145/105)

10 Deadlifts

20 Toes to Bar

7 Hang Power Cleans

15 Deadlifts

10 Toes to Bar

7 Hang Power Cleans

20 Deadlifts

ADJUSTING

*Reps, Loading, Volume*...

Workout -- Toes to Bar can be adjusted to do 20-15-10 or 15-10-5 depending on the capacity of our new and deconditioned level athletes. Look to lower the Hang Power Cleans to 5 at the very least today. This can still be completed in 2 sets because we do want some exposure to the movement. Deadlifts can be adjusted to 8-12-15 depending on capacity level. Overall we want the goal today to be centered around the Heavy nature. New and deconditioned should look to lower those reps to the suggested and something more catered towards the moderate first. They can move fairly slow and controlled and still finish within the time frame we are looking to achieve.

*Movement Adjustments*...

Toes to Bar -- Kipping Knee Raises, Tuck-Ups, V-Ups and Sit-Ups are all suitable for today. Find an option that ideally taxes both the Grip and Core first.

Hang Power Cleans -- If athletes can’t receive Bar to Shoulders then they can perform the Hang Power Snatch. Can also look to use a Heavy pair of DBs as well if the Bar is not working today. Heavy Russian or American Swings are also good.

Deadlifts -- Deadlifts can come from blocks as needed for range of motion limitations. Athletes can look to do Good Mornings or RDL if unable to get that full controlled Deadlift.