Strength
Overhead Squat @ 22X1
- x 1 x 5 sets
Notes
Today’s strength is overhead squats. You will perform 5 sets of 1 rep with the same weight across each set. It should be heavy, but no failed reps today. Each rep will be performed with a :02 negative, :02 pause in the bottom. We have been working on sets of 3 the past 3 weeks, so look to bump up in weight 10+% for this week’s sets of 1.
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
14-12-10-8-6-4-2 Reps of:
- Dumbbell Snatch
- 200m Run between each set of snatches
12:00 time cap
Notes
Today’s conditioning is a couplet of dumbbell snatches and running. Your score is the time to complete the prescribed work or the number of reps completed under the 12-minute time cap.
The dumbbell snatches should be heavy. The sets are very small, so challenge yourself.
The runs should take no longer than 1:15 to complete. Adjust the distance if you cannot maintain that pace on each of the six total runs.