overhead squat's tag archives

11.12.14 CompWOD

Warm-up Mobility as needed Barbell warm-up for lifts Week 2 Oly 1) Power snatch to 80% of 1RM Snatch. 2x2 drop set 35lbs if 80% is over 220lb. Drop 20lb if 80% is under 220lb. Add 10lb each week if working wt is more than 220lb and 5lb if less than 220lb 2) PC+HC+PJ 4x1@60% of 1RM Clean. Level load across all sets. Add 10lbs each week if work sets are above 240 . Add 5 lbs each week if work sets are below 240. 3) Box squat 3x5@60% of 1RM Back squat (3second eccentric to box then explode ...

06.21.14

Warm-up 1) 5 rds each, Even: 200 row/ Odd: 20 Dubs/10 Squats 2) Mobility as needed Gymnastics  3) Pull B Barbell 4) Back squat, Week 4/ day 4, [3x10x85% + 20lb increase from week 3] Conditioning 5) 3 rounds for time, 3 Power snatch  (155/105)  6 Hang squat snatch 9 Overhead squat 200 meter run

05.21.14

Warm-up 1) 3rds, 10 Shoulder taps/ 5 Wall walks/ 10 Push-ups, perform as giant set. Rest as needed after each round. 2) Mobility for Muscle-up and Volume sets (Pre and post WOD) Barbell 3) Clean 8x2 (add weight from last week) 4) Push press 5-5-5-3-1+(75-75-75-85-95%) Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) For time:  400 run 12 OHS (95/65) 400 run 9 OHS (135/95) 400 run 6 OHS (165/110)      

04.17.14

Rest day  or Perform Fridays workout if you plan on resting on Friday instead Warm-up 1) 10x40' Relay HS walking/ 10x40' Relay Broad jumping/ 10x100' Relay Shuttle sprints 2) DB split snatch practice and to heavy Barbell 3) Power clean + 1 jerk 3-3-3-3-3+ (50, 60, 70, 80, 90%) Conditioning 4) For time: 1000 row 20 Burpee Box jump (30/24) 15 Overhead squat (165/110) 10 CNJ 5 Muscle-up

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...