Strength WOD:
5/5/4/3/2/1/1/1
Overhead Squat
Checkout WOD:
Partner up and complete 3 Rounds for time of:
250m Row
Max Reps Ring Push-ups
* One partner rows 250m while the other completes ring push-ups, then swap. Score reps per round.
Results
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Caryn hits a new 1 Rep Max:
OHS Coaching Tip:
- A properly executed Rack Jerk is a skill that is REQUIRED to achieve a true max overhead squat load (learn how to take the bar out of a rack and get it overhead safely)
- Proper shoulder position is vital in the overhead squat, maintain the armpits forward with an “active” shoulder
- To help ensure that position, focus on knuckles to the sky and “pull” the bar apart in your hands
- Keep a tight core with tight abs and spinal erectors, holding your breath during the descent of the squat
- Hips go back and knees stay out as you squat
- Don’t rush out of the bottom or “hole”
- Drive up from the bottom of the squat by pushing through your heels and powering up through your lumbar region/hips (or your lower back/butt)
- Stand all the way up and fully open your hips before lowering the bar
Jan driving up out of the hole with good overhead and shoulder positioning:
The Med Ball Progression with Erik Preston and Dave Lipson – video [wmv] [mov]