Strength
Overhead Squat
- Build to a heavy single with a :03 descent and :03 pause in the bottom
or
Overhead Reverse Lunge
- Build to a heavy 1 per leg, each with a :03 negative and light touch of the knee on the ground
Strength Notes
Today’s strength is our test for March’s movement of the month. You will perform either an overhead squat or an overhead reverse lunge.
If you have the prerequisite mobility to safely perform an overhead squat, you will test a heavy single with a :03 descent and :03 pause in the bottom. Throughout your warm up sets, practice performing a behind the neck push jerk to get the bar overhead, then hold true to the tempo, even at light weights. Focus on good shoulder mechanics, keeping the bar directly over the crown of your head, shoulders externally rotated, and elbows locked out. Always squat as low as you safely can.
The overhead reverse lunge is the test for those who do not yet have the mobility to perform an overhead squat safely. This movement will allow you to focus on the same overhead mechanics discussed above. As you are descending in the lunge, maintain a good lockout and the bar directly over the crown of your head. Stick to the slow descent and if you are unable to softly touch the knee to the ground, the weight is too heavy.
Conditioning
With a partner, alternate full rounds, and complete 4 rounds each:
- 12/9 Calories
- 10m Seesaw Walking Lunge (50/35)
- 18 Wall Balls
20:00 time cap
Conditioning Notes
Today’s workout is a task priority to be done with a partner. This workout has a 20 minute time cap.
The calories should take no more than :40 each round. Adjust the number accordingly.
The lunge should be unbroken each round and you will switch the arm that is overhead each round. Adjust the weight to ensure you can maintain a good lockout and a soft touch of the knee every step of the lunge.
The wall balls should also be performed unbroken. Adjust the weight accordingly.
0730 Endurance
30 Minutes:
- 400m Row @ RPE 7
- 200m Row @ easy pace
Notes
Today’s endurance is a 30 minute continuous row. The 400m interval should be done at a perceived exertion of 70%. If you have a 2k time trial, this may be somewhere around 2k+:05-10. The 200m interval should be easy and allow you to feel recovered by the start of the next 400m interval.