Wednesday, October 11th

OVERHEAD SQUATS + OLY LIFTING

A.

5 Minute EMOM (from rack)

With an EMPTY Barbell….

2 Overhead Squats with 3 Second Hold in the Bottom Position.

B.

5 Minute EMOM (from rack)

Behind the Head Jerk – 2 Reps/EMOM @ 50% 1RM OHS

*Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline.

C.

9 Minute EMOM (from rack)

Sets 1-3 - 4 Reps @ 40%

Sets 4-6 – 3 Reps @ 50%

Sets 7-9 – 2 Reps @ 55%

D.

10 Minute EMOM (from floor)

1 Power Snatch + Overhead Squat with 2 Second Pause at Bottom @ 50% 1RM OHS

*More advanced athletes/movers use 60% OHS 1RM on Barbell. Our advanced athletes/movers are those who can sit at the bottom of an OHS for an EXTENDED LENGTH OF TIME WITHOUT A STRUGGLE.