Public Whiteboard

Components

Overhead Squat x 3

Nancy

Settings

Workout

07/22/2022

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” - Elizabeth Roth As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as its physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die. Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves. Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require pruning, trimming, and a critical look at what needs to stay… and what needs to go.

Overhead Squat x 3 (5 Rounds for weight)

Overhead Squat

For Total Load:
5 Sets of 3

- Barbell can be taken from a rack.

- Athletes can build or use the same weights across all sets.

- Rest as needed between sets.

- Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

- Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Modifications
- Sub Dumbbell
- Back Squat

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

- Conditioning Category: Threshold

- Run: Completed in 2:15 or less each round.

- OHS: Loading should not exceed 50% of your 1RM overhead squat. Barbell should be light enough to complete every round in less than 1:00 and in 1-2 sets.

- Score: Time

- If you know you can get the squats done in unbroken sets, this workout is all about how fast you can run while holding onto those unbroken sets.

- If overhead squats are a movement you are working on, run at a pace that will allow you to maximize your sets.

- Fast transitions are key in this workout.

Prep
100m Run
5 Empty Barbell Overhead Squats
100m Run
5 Workout Weight Overhead Squats

Modifications
400 METER RUN
- Reduce Distance
- 500/400m Row
- 400/300m Ski
- 1000/800m Bike
- 300m Air Run

OVERHEAD SQUATS
- Reduce Reps/Loading
- Sub Single Dumbbell

Whiteboard:

Friday, July 22, 2022

Male Clients