Strict press: 67# PR. I’m happy with it. I feel a need to improve my upper body strength, and I have the time to do so now with my knee injury.
WOD: 4+22. Dumbbell presses 20# each, KB swings 16kg, and double red banded pullups.
Thank you 7:30 for bearing with me ! haha
Lydia- No joke, I haven’t seen you in such a hot minute. I almost shit when I saw you, you look awesome! Today was YOUR DAY! You accomplished sooooo many things! i’m happy for you reaching your goals and setting some more. you’re at like what? about 18″ jumps? before you know it you’ll be two inches higher. You’re even stepping up from rings to banded pullups… FREAKIN SWEET! & I apologize. So didn’t mean to interrupt you on your pullups -_- I pay no attention to anything around me when i’m focused on something. i’m such a rude broad.
* and KP should really open up a bakery. I’ll be a regular! ^_^
Thank you, Ariana! I agree on the bakery, and I was having such a fun time with the conversation that it made the goals happen more easily. You were rockin’ the upper body strength and inspiring me to new heights! \o/
Overhead Squats: 75#. These are a definite weakness.
WOD: 4+10rx. I had a feeling I could kip my first set of pull-ups, so I did. Didn’t know if I’d be able to keep it up, but KP stole my bands after a round or two so I had to kip all four sets. I surprised myself!
Back in the day (as a gymnast) I used to get in major TROUBLE if I kipped a pull-up during a conditioning practice. We had to do sets strict. I feel a little rebellious kipping pull ups today. It’s awesome. 🙂
OHS: 55#, moons over my hammy. just curious… what is a good functional, everyday movement that this would correlate to? will this prove handy when i have to… X my Z? (box jumps, for example, are perfect for scaling big cubic rocks to escape the zombie dinosaurs, etc.)
WOD: 4x + 4, 14# ball, 20″ box, blue band. a nice tight triad of movements to trade off.
Hm. Good question. I’m sure if your life was a movie, there would be a time that you would need this EXACT movement to escape certain death or commit some perfect crime.
Hmmm… squatting under an invisible laser beam while holding a sensor that needed to be kept at least 5 feet above the ground in order to steal the world’s most valuable diamond??
that’s pretty good! the best i could come up with is having to walk or duck under something in the way, but i’m holding something heavy that i have to hold as far away from my feet as possible. maybe it’s a person who needs to be carried to safety, but they’re complaining about my smelly socks or something. you can’t win ’em all…
OHS – 53#
WOD – 4, with 14# Wall Balls, Ag box with a 45# plate (16″?) box jumps, and ring rows. Ariana, KP, and Toma were inspiring with new challenges – this was the first time I’d used the Rx weight for Anything (the wall balls), and the first time Toma or I had used the 14# balls at all – and those wallballs felt great.
Then afterward KP and Ariana helped me reach my December/January goal of a banded pullup, and it ended up being so doable that I did 3. So, so great to reach new heights – thanks, 7:30!
We train the Overhead Squat for a few reasons:
1) Midline stability. Nothing else will tell you if you have your core tight quite as quickly as 135 pounds balanced overhead and trying to find a path to the ground. OHS enforces good midline stability and tells you when it’s failing.
2) Shoulder stability. Again, while there are other ways to train this, the OHS is excellent at letting you know if you HAVE it.
3) Skill translation to the snatch. Building the muscle memory that enables you to lock out and stabilize the bottom of the OHS is vital to having a maximum Snatch… and we train the snatch so that we can build explosive power… which we use to move large loads over long distances very quickly.
EVERYTHING athletic (or heroically functional for you cape-lovers) comes from having midline stability, explosive power, and the ability to apply that power to the destination… and the line of that force application is frequently through the shoulders. So having a good OHS helps you become a superhero.
Today was all sorts of modified love for me.
Strict press: 67# PR. I’m happy with it. I feel a need to improve my upper body strength, and I have the time to do so now with my knee injury.
WOD: 4+22. Dumbbell presses 20# each, KB swings 16kg, and double red banded pullups.
Thank you 7:30 for bearing with me ! haha
Lydia- No joke, I haven’t seen you in such a hot minute. I almost shit when I saw you, you look awesome! Today was YOUR DAY! You accomplished sooooo many things! i’m happy for you reaching your goals and setting some more. you’re at like what? about 18″ jumps? before you know it you’ll be two inches higher. You’re even stepping up from rings to banded pullups… FREAKIN SWEET! & I apologize. So didn’t mean to interrupt you on your pullups -_- I pay no attention to anything around me when i’m focused on something. i’m such a rude broad.
* and KP should really open up a bakery. I’ll be a regular! ^_^
so much <3 here!
Thank you, Ariana! I agree on the bakery, and I was having such a fun time with the conversation that it made the goals happen more easily. You were rockin’ the upper body strength and inspiring me to new heights! \o/
Overhead Squats: 75#. These are a definite weakness.
WOD: 4+10rx. I had a feeling I could kip my first set of pull-ups, so I did. Didn’t know if I’d be able to keep it up, but KP stole my bands after a round or two so I had to kip all four sets. I surprised myself!
Back in the day (as a gymnast) I used to get in major TROUBLE if I kipped a pull-up during a conditioning practice. We had to do sets strict. I feel a little rebellious kipping pull ups today. It’s awesome. 🙂
OHS: 115# (125# for 1, PR)
This is such a frustrating lift for me. I need some serious work on it.
WOD: 7 rds Rx
Wall balls felt easy throughout. Box jumps are manageable as long as you find a rhythm. Pull ups became an issue in the later rounds.
i love you, AMRAP
OHS: 55#, moons over my hammy. just curious… what is a good functional, everyday movement that this would correlate to? will this prove handy when i have to… X my Z? (box jumps, for example, are perfect for scaling big cubic rocks to escape the zombie dinosaurs, etc.)
WOD: 4x + 4, 14# ball, 20″ box, blue band. a nice tight triad of movements to trade off.
bon weekend, bitches!
Hm. Good question. I’m sure if your life was a movie, there would be a time that you would need this EXACT movement to escape certain death or commit some perfect crime.
Hmmm… squatting under an invisible laser beam while holding a sensor that needed to be kept at least 5 feet above the ground in order to steal the world’s most valuable diamond??
that’s pretty good! the best i could come up with is having to walk or duck under something in the way, but i’m holding something heavy that i have to hold as far away from my feet as possible. maybe it’s a person who needs to be carried to safety, but they’re complaining about my smelly socks or something. you can’t win ’em all…
OHS – 145#
WOD – 3+14, 20# ball, box step-ups, 2 green bands
If this is the Harry that I think it is then welcome back buddy 🙂
OHS – 53#
WOD – 4, with 14# Wall Balls, Ag box with a 45# plate (16″?) box jumps, and ring rows. Ariana, KP, and Toma were inspiring with new challenges – this was the first time I’d used the Rx weight for Anything (the wall balls), and the first time Toma or I had used the 14# balls at all – and those wallballs felt great.
Then afterward KP and Ariana helped me reach my December/January goal of a banded pullup, and it ended up being so doable that I did 3. So, so great to reach new heights – thanks, 7:30!
Congrats on the RX wall-balls – that’s awesome! And the pull-ups too. 🙂
These are great questions.
We train the Overhead Squat for a few reasons:
1) Midline stability. Nothing else will tell you if you have your core tight quite as quickly as 135 pounds balanced overhead and trying to find a path to the ground. OHS enforces good midline stability and tells you when it’s failing.
2) Shoulder stability. Again, while there are other ways to train this, the OHS is excellent at letting you know if you HAVE it.
3) Skill translation to the snatch. Building the muscle memory that enables you to lock out and stabilize the bottom of the OHS is vital to having a maximum Snatch… and we train the snatch so that we can build explosive power… which we use to move large loads over long distances very quickly.
EVERYTHING athletic (or heroically functional for you cape-lovers) comes from having midline stability, explosive power, and the ability to apply that power to the destination… and the line of that force application is frequently through the shoulders. So having a good OHS helps you become a superhero.