Monday, September 9

September 13, 2019

DELOAD WEEK:
Starting this deload week with some overhead squat technique and positioning work.

We'll carry that over into our conditioning piece: A 2-round burner of overhead squats and assault bike.

Slowing things down to finishing things out with a midline piece performed for quality.

Mobility -Athletes can complete before class
Pigeon Stretch: 2 Minutes Each Side
Ankle Dorsiflexion: 1 Minute Each Side
Barbell Thoracic Opener: 2-3 Minutes

ACTIVATION
1 Round:
1 Minute Row or Bike
1 Minute PVC Pass Throughs
1 Minute PVC Overhead Squats

1 Round:
45 Second Front Plank
10 Empty Bar Pausing Overhead Squats (2 Seconds)
5 Walkouts

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Tempo Overhead Squat (3 Sets of 1)

Sets: 50-55-60%
Tempo: 5 Seconds Down, 2 Seconds Pause

Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
If unable to Overhead Squat, Front Squats are the Next Best Option
These percentages are based off your 1RM Overhead Squat
Sets: 50-55-60%
All reps are taken from the rack
Rest as needed between sets

Pausing Overhead Squat (3 Sets of 1)

Sets: 65-70-75%
Pause: 2 Seconds in Bottom
Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)
All reps are taken from the rack
Rest as needed between sets

 

Hot Mess (Time)

2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

Rx+ 135/95

Looking for a weight in "Hot Mess" 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
If Unable to Assault Bike:
Equal Calorie Echo Bike or Row

How to approach the overhead squats is the big priority in today's workout
Pick a strategy in round 1 that you see yourself sticking with in the second round and that allows you to still have some "go" on the bike
For example, it is better to break the 25 reps into 2 sets and have a push on the bike than it is to go unbroken on teh barbell and crawl through the calories
Belows are some common options on how to break-up (or not break-up) the overhead squats:
1 Set: 25 Unbroken
2 Sets: 15-10
3 Sets: 10-8-7

 

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