Monday, March 5th

A.

STRENGTH:

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

B.

METCON:

9-15-21 Chest to Bar Pull-Ups Burpees 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.