Overhead Squats

Wednesday, January 6, 2016

Coach Jeremy

(11AM) around 10 of us including Val, Ashley, Reva, Tim, Tom, Ben, and me

Warm Up

500m row followed by pass throughs and pass throughs in squat position.  Warm up for OH Squats with deadlift, jumps with straight arms, shrugs, high elbows, then hang snatches.  Really focus on shoulder position and external rotation.  There will be some internal rotation in the squat, but return to externally rotated with elbows pointed down and arm pits pointed forward.

Workout of the Day

Strength
OTM x 10:
2-3 OHS (from ground). Start light and build up

I started with a 15# training bar and went up to 25#, 35#, 35#, 45#, 45#, 55#, 55#, 65#, 65#.  They felt pretty good, up to 55# and then it got tough.

Conditioning
AMRAP 12:
12 OHS
12 Lateral burpees over bar

L3 – 115/75
L2 – 95/65
L1 – 75/55

I used 55# and still struggled to get close to parallel on some of my squats.  The burpees were a real lung buster and it took me a while to set up before lifts.  I ended up getting 3 + 18 rounds.

Cooldown
2 minutes easy row and squat against wall