Strength:
Overhead Squat
5-5-5-5-5 (plus 3 warm up sets of 5)
WOD:
AMRAP 15
2 Gym Lengths (down and back)
Handstand Walk (modify with A-Frame Walk)
Burpee Broad Jump
Overhead Lunge with 2 Dumbbells
Our Strength Focus this month is the Overhead Squat – it goes along nicely with the Power Snatch that we are focusing on as well!
We will set the clock, and lift every 2 minutes. Partner up as needed – athletes can alternate between even and odd number minutes for lifting. We want to make sure that athletes are staying on track and not lifting too fast or too slow. 2 minutes is a great amount of time to rest in between heavy work sets. Enough time to get blood back into the muscles, but not too much to cool down.
You’ll set the clips/rack up so that the bar is just below your shoulders. You’ll pick up that barbell in a back rack position, behind the neck push press/jerk it overhead, and then start your Overhead Squats from there.
Focus is on good overhead position and full range of motion – hip crease below the top of your knee. If you can’t get there with the bar overhead, work with lighter weights and mobility – you aren’t gaining any strength if you aren’t getting the full depth and range of motion.
Today, we are going to focus on our shoulder position in the overhead squat.
Warm Up:
5 – empty bar
5 – 35% of 1RM
5 – 50%
Working Sets:
5 – 65%
5 – 70%
5 – 75%
5 – 80%
5 – 85%
Use the blue percentage charts on the wall to help with the math.
We have some more difficult and challenging movements to work on today – are you ready and excited?!!?
We will be working on handstand walks (or you can modify by doing A-Frame Walks), Burpee Broad Jumps, and Overhead Lunges with 2 Dumbbells (you can also use 2 kettlebells if you need lighter weights.)
Bigger classes will partner up and alternate starting movement so we can share/have enough dumbbells for everyone to use 2 today.
