Wednesday, November 20

November 28, 2019

 

We'll get primed for the day's work with a Silverback Primer.

After that, we focus our effort towards the Overhead Squat.

The Pausing Overhead Squat allows us to dial in our positioning and stability.

We'll carry this over into "Double Jointed", where Overhead Squats standout among the three movements.

ACTIVATION
2 Rounds
30 Seconds Each:
PVC Pass Throughs
Single Unders
PVC Overhead Squats
Single Unders

2 Rounds
30 Seconds Each:
Glute Bridges
Superman Static Hold
Banded Good Mornings

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

 

Pausing Overhead Squat (5 Sets of 1)

*10 Second Pause in Bottom

Set 1: 50% of 1RM Overhead Squat
Set 2: 55% of 1RM Overhead Squat
Set 3: 60% of 1RM Overhead Squat
Sets 4-5: Build to a Heavy

Coming out of the rack, we'll work overhead squat strength and positioning by pausing for a full 10 seconds in the bottom of each rep
The goal here is to stay fully active and braced as you support the weight overhead
You'll build in percentages (50-60%) for the first three sets and then build to a heavy single for the last three
Sticking with the 10 second pause is ultimately more important that the weight on the barbell

 

Double Jointed (AMRAP - Rounds and Reps)

AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

Going lighter and longer in this 16-minute AMRAP
Looking for to choose weights and variations that allows you to complete 3-4+ rounds today

 

**EXTRA**

Metcon (AMRAP - Rounds)

Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

First of two iterations, next being a week from today.
Let's set the baseline today for this set with our best movement. We can increase the loading next week.

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