General Warm Up (6 Minutes) (3-9)
Get out PVC
:20 each
PVC pass through
Inchworm
Scorpion
Plank to toe touch
PVC around the world R
PVC around the world L
Boot straps
Samson R
Samson L
PVC OHS
Behind the neck PVC push jerk
WORKOUT
Overhead Squat or Back Squat
Warm up to 60%
On the 2:00 x 5 Sets:
2 Overhead Squats
Super set w/ 10 Bicep curls
*Start First Working Set at 60% & Build
"Josh" [HERO]
For Time:
21-15-9 Overhead Squats (95/65)
42-30-18 Pull-ups
Time Cap: 10 Minutes
After Party
5 Sets
12 KB horn curls
100’ Heavy KB/DB farmers carry
FOR THE COACH
Stimulus
In part 1 we’re in week 3 of our current overhead squat cycle. While we want athletes to challenge themselves, we don’t want them choosing loads that they’re at risk of failing. Athletes should be getting 3 sets of heavy work. Light overhead squats weight that should be performed unbroken. The challenging part of this workout should be the pull-ups with a total of 90 reps. Should be able to complete at least 15 pull-ups on the minute (6 minutes or less total time spent on pull-ups).
* Adjust rep number or variation as needed to accomplish this
Score | Time to complete work. Add :01 per rep not completed if time capped.
OHS | Light. Unbroken.
Pull Ups | 15 reps OTM
The One | Teaching Focus
Always Pressing
Both in our weightlifting and in the workout today we want to cue athletes to “always be pressing” the bar throughout the overhead squat rep. Maintaining an active shoulder by constantly pressing up into the bar will improve athlete’s stability and safety in the OHS.
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