1. Starting our Saturday with a 1RM attempt - Overhead Squat. This will be a baseline check-in on where we are with the movement.
2. A conditioning team metcon comes next, in the form of three intervals.
With a 10:00 clock…
Build to a 1RM Overhead Squat
Inside the overhead squat 1RM attempt, a critical component that often gets overlooked is the jerk to overhead.
If we can nail the setup position, that is, the back rack jerk, the lift is set up for success. But if we struggle with an exhausting press out overhead, we are moving into the squat at a massive disadvantage. The jerk often determines if we will make the squat or not, given how it's not about leg strength in this… it's about positioning and stability. Once those stabilizers give way, it doesn't matter how strong our legs are. As we warm for the movement, let's visualize every jerk from the back rack being a max effort. Our aggressiveness to lockout, and our footwork, is massively important.
In terms of which jerk to use (push jerk or split jerk), this is athletes choice. When technique is dialed in, we typically can split jerk considerably more weight. But, if we struggle with the footwork, a push jerk may be our better option today. It is the movement, today, that gets the bar overhead with the least amount of energy expended. Let's save those shoulders for the duration of the squat.
Last note - be patient. Again, it is not about our leg strength today. It is about our positioning overhead. After due diligence towards the jerk, don't rush the squat. It's when we rush it, especially the change of direction from eccentric to concentric, that our butt shoots up a bit and changes our torso angle… dumping the bar forward. Be patient and meticulous… it pays off.
In Teams of 3
In a 7:00 Window: 100/70 Calorie Bike
Time Remaining - Max Overhead Squats (95/65)
In a 6:00 Window: 75/50 Calorie Bike
Time Remaining - Max Hang Squat Cleans (115/85)
In a 5:00 Window: 50/30 Calorie Bike
TimeRemaining- Max Thrusters (135/95)
If bikes are not available:
120/85 Calorie Row
90/60 Calorie Row
60/45 Calorie Row
Stimulus wise, we are looking for the following (for all three teammates):
Part #1 - A loading all three of us can overhead squat for 21+ reps unbroken, when fresh.
Part #2 - A loading all three of us can hang squat clean for 5+ reps unbroken, when fresh.
Part #3 - A loading all three of us can thruster for 9+ reps unbroken, when fresh.