overhead squat's tag archives

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...

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