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Overhead Squat

Metcon

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WOD

4/26/2019

Thought of the day

"If you want to be truly successful at it, you cannot be content with pretty good." – Tim Grover

"Pretty good" is decent.
"Pretty good" is average.
"Pretty good" checks the box.
"Pretty good"… is the enemy of excellent.

How we do anything, is how we do everything. And there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been "pretty good"? It’s rare for situations to happen just once. We can almost guarantee they are coming around for second time sooner than we think. Let’s take pretty good… to great.

Overview

GENERAL
* Two part overhead squat focused workout
* Shooting for 3+ rounds (5 minutes per round)

OVERHEAD SQUATS
* Building to a heavy, but good looking set of 3 in our strength portion
* Choosing a weight we can complete in two sets each round within the workout

LOGISTICS
* Stagger by 2-3 minutes if short on machines

Warm-up

30 Seconds
Easy Single Unders
Plate Ground to Overhead
PVC Pass Throughs

Higher Single Unders
Plate Counterbalance Squats
PVC Pass Throughs

Fast Single Unders
Squats with Heels on Plate and arms overhead
PVC Pass Throughs

Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Weightlifting

Overhead Squat (Build to a heavy set of 3)

Add front squat performance if needed rather than scoring under ohs

Movement Prep and Coaching

Double under practice:
Relax, elbows in, kiss the heels

Overhead Squat: Demo the options on how to get the bar overhead.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15min:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Whiteboard:

Friday, April 26, 2019