MONDAY 9-9-19

 

WARM UP

3 Rounds:

1 Minute Row

10  PVC Pass Throughs

10 PVC Overhead Squats

3 Rounds:

30 Second Front Plank

10 Empty Bar Pausing Overhead Squats (2 Seconds)

5 Inchworm

 

STRENGTH

PART 1

TempoOverhead Squat

3 Sets of 1

Sets: 50-55-60% OFF 1RM OHS

WARM UP SETS

Take 3-4 Sets to Build to Opening 50%

Pausing Overhead Squat

3 Sets of 1 REP

STIMULUS

• Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom

• All reps are taken from the rack

• Rest as needed between sets

SUBSTITUTIONS

• If unable to Overhead Squat, Front Squats are the Next Best Option

PART 2

PausingOverhead Squat

3 Sets of 1 (rep)

Sets: 65-70-75%

STIMULUS

• Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)

• All reps are taken from the rack

• Rest as needed between sets

SUBSTITUTIONS

• If unable to Overhead Squat, Front Squats are the Next Best Option

MOVEMENT PREP

1-2 Sets to Build to 65%

WOD FOR TIME

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie ROW

• Looking for a weight in  that you could complete the 25 overhead squats unbroken when fresh

• Within the workout, you should be able to complete these with 2 breaks maximum

• If you’re on the fence about weight, it’s better to go lighter and faster – as this workout is designed to take 10 minutes or less

Midline CORE

3 Rounds, Not for Time:

15 Hollow Rocks

18 Empty Barbell Good Mornings

21 GHD Sit-Ups

24 Hip Extensions

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