Strength
Overhead Squat @ 33X1
- x 3 x 5 sets
Notes
Today’s strength is overhead squats. You will perform 5 sets of 3 reps with the same weight across each set. Each rep will be performed with a :03 negative, :03 pause in the bottom, and :01 pause between reps.
Perform a push jerk from the back rack to get the barbell overhead. If you are very mobile, you can use a narrower grip. Otherwise, you will use your snatch grip.
If you have mobility restrictions that don’t allow you to complete an overhead squat, you can work on limited range of motion squats or perform an overhead lunge.
Conditioning
“Grettel” (June 2021 Benchmark)
10 rounds for time of:
- 3 clean and jerks
- 3 burpees over the bar
Notes
Today’s conditioning is our benchmark workout for June 2021. Your score is the time it takes to complete the 10 rounds. This should be a fast workout.
The clean and jerks should be at a light-moderate weight. The goal should be either touch-and-go sets or very quick singles. Don’t try to move fast here; instead move smoothly. This will keep you safer and allow you to maintain good positions.
Try to push the pace on the burpees. The key is to practice your footwork for jumping in and out of the burpee, as well as jumping over the bar. Then keep your footwork consistent throughout the workout.