Monday, March 5th

March 4, 2018



Take 15-20 Minutes to Build to Today’s Heaviest Single Overhead Squat




Chest to Bar Pull-Ups
Overhead Squats (95/65)


Great day to work on and improve the overhead squat. Athletes will have the opportunity to build to a heavy single before performing lighter overhead squats in the metcon.  Heavy is relative for the day, with mechanics taking priority over load.


**In the metcon, this should be a weight that athletes are capable of completing the 10+ repetitions unbroken without dropping when fresh.  If you are unable to do this, scale to the appropriate weight to keep the intended stimulus. 


 With a reverse rep scheme to what we are accustomed to, it will be tempting to want to go fast from the beginning. Holding a slightly more conservative pace at the start will pay off when athletes approach the bigger sets in the last two rounds.



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