overhead squat's tag archives

03.07.14

Warm-up 1) 20 Jumping jack variations/ 15 Air squat/ 10 Drop squat/ 5 Pull-up 2) Mobilty for clean Barbell 3) Squat clean to heavy triple in 5 sets Open WOD 14.2 4) 2 rds 10 OHS  10 C2B rest till 3 minutes 2 rds 12 OHS 12 C2B rest till 3 minutes Continue completing 2 rds every 3 minutes as long as you can while adding 2 reps to each movement till you cant meet the required rounds ad reps in the 3 minute time frame. 5) 20 Rep Back squat, add 5 lbs from last time Supplement...

02.19.14

Competition Wednesday WOD 1) 15 minute AMRAP 30 Overhead Squat (135/95) 30 Burpee box jump (24/20) 20 Overhead squat (165/115) 20 Chest to bar pull-up 10 Overhead squat (205/135) 10 Burpee ring muscle-up Work your way down and back the opposite direction in the time allotted At 30 minutes WOD 2) 5 Minute AMRAP 12 Deadlift 9 Hang power clean 6 Push jerk (155/105) At 50 minutes 21-15-9 Pull-up Push-up

01.28.14

Warm-up 1) 1 round every 3 minutes x 3 rds total, 300 Meter row/ 15 Hip extension/ 15 GHD sit-up 2) Mobility for muscle-up 3) 3 rds, NFT: 3-7 Muscle-ups/ 5 Wall walks/ 10 Pistols AM)  Barbell 4) 1 Squat Snatch + 6 OHS EMOM x 5 (Same weight) 5) Hang Clean 10 Rep max (1/3) 6) 20 Rep Back Squat (Use 60% of your Estimated 1RM) WOD 7) 9 rounds for time 5 Thrusters (95/65) 5 Chest to bar Pull-ups PM) Conditioning 1) Min 1: 10 Burpees, Min 2: 20 Burpees, Min 3: 5 Burpees, Min 4: ...

01.24.14

1) Mobility for Snatch 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up AM) Gymnastics Practice 1) Burpee Bar Muscle-up EMOM x 5 rest as needed Burpee Ring MU EMOM x 15 minutes or form breaks down, choose reps, maintain some rest every minute PM) Barbell 1) Snatch to max, start at (95/65) and add 5 lbs EMOM. Only 2 misses allowed. Must make each load prior to moving forward. 2) Front squat 3-3-3-3-3, add 5 lbs to each lift from last we...

01.21.13

1) 1 round every 3 minutes x 3 rds total, 300 Meter row/ 15 Hip extension/ 15 GHD sit-up 2) Mobility for Muscle-up 3) 3 rds, NFT: 3-7 Muscle-ups/ 5 Wall walks/ 10 Pistols AM) 1) 1 Snatch + 6 OHS x 5 rounds, Increase load along the way, rest 2 minutes after each rd. First snatch can be power or squat 2) Hang clean (anyway) 20 rep max (6/6) 3) Back squat 6(65%), 5(70%), 4(75%), 3(80%), 2(85%), 1(90%), Max reps (80%) WOD 4) 8 minute AMRAP 10 Thrusters(105/75) 40 Double-unders PM...

12.11.13

Competition Wednesdays WOD 1  In 10 Minutes find Max Power Snatch and Max Power clean Scored individually and as total load. Load can only increase.  At 20 minutes WOD 2  (12 minute Cap) 4 rounds 60 Dubs 6 Muscle-ups 6 Overhead squats(165/103) At 40 Minutes  WOD 3 (20 minute cap) 2 rounds 800 meter run 30 KBS(70/53) 30 C2B Pull-ups WOD 4 Tie Breaker WOD (if necessary) 50 Box facing Burpee Box jump overs (24/20)             &...

12.10.13

Warm-up 1) 500 run 2) KB complex 2-4-6-8-10(total reps)- Goblet Squat/ Swing/ KB snatch 3) UB Strict pull-up EMOMx5 Barbell 4) Snatch Push-press + Snatch Balance + OHS to heavy 5) BW OHS x 15 reps (Scale load as needed to get 15 reps) 6) Back squat 5-5-5 WOD 7) 2-4-6-8-10 Squat clean(225/143) Deficit HSPU(Plette+Abmat) Gymnastics 8) Practice C2B pull-ups (30-40 reps total) Core 9) Abs of choice

11.16.13

Warm-up 1)200 Double-unders/ 20 Calorie row after each broken set Barbell 2) Power Snatch+ 2 Squat snatch+ 3 OHS x 3 at heaviest load 3) Snatch Push press 5-5-3-3-1-1 4) Hatch squat (week 12/ day 1) Gymnastics 5) Skill work- Muscle-up, Kipping ring dip WOD 50 Burpees every 5 minutes  x 2 rds    

11.12.13

Warm-up 1) 500 run/ 500 row/ 100 dubs/ 50 Push-ups Barbell 2) Bodyweight OHS x 15 reps( Scale load as needed to get 15 reps) 3) Hatch squat (week 12/ day 1) 4) Work up to heavy 2 step Clean and jerk prior to conditioning Conditioning 5) 5 Minute AMRAP Max reps CNJ(135/95), must complete 400 meter run within time frame in order for reps to count Core 6) 3x20 GHD sit-up

10.30.13

Warm-up Movement prep for Overhead squat Barbell  1 Power snatch + 3 Overhead squat (50-60%) EMOM x 10 min Conditioning 10 Minute Clock 2K Row Max Double-unders with balance of  time.  Core 100 Hollow rocks