Stabilize
Overhead squats are all about stability and mobility. Can you get into a good position and then keep it stable at the end range of a squat? Brace yourself before you engage the bar and keep those shoulders externally rotated (i.e. point those armpits forward, not out to the sides). If we can do that and keep that upward pressure on the bar through the bottom, we’ll have a good lift.
Hey, what the heck. Here’s a video of a great example:
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=79
For the workout, sprint. Every single round. All out. If you hit this hard you will be resting longer than you’re working. That’s ok. It’s a good thing – this allows us to truly spend some time in our “sprint” metabolic pathway. Often times even with short workouts (5 or so minutes) it makes sense to have some sort of pacing strategy. Today is not one of those times.
Strength:
Overhead Squat
3-3-3-3-3
WOD:
10 Rounds
10 KB Swings
5 Burpees
Rest :30
OHS: 95# (100# 1RM)
WOD: 10:15 (26#)
Had insane work day yesterday, so lifting heavy shit was needed. It was fun trying to catch Crosby on WOD. Way to fight 630!
September goal smashed?
Yes ma’am 🙂
Hey Friends!
The PATS are on tonight v the Jets. Lets hang the hell out and throw back a few cold ones at the Indo and yell at the TV. Sounds rad, right? Kick off is at 8:25.
High Fives,
EB
also, http://brattlefilm.org/2013/09/20/enter-the-dragon-2/
the definition of cool
http://esg6rzdhdg9i115s.zippykid.netdna-cdn.com/wp-content/uploads/2013/07/jim-kelly-enter-the-dragon.jpg
OHS: 135# baby PR
At this rate, I’ll achieve a bodyweight OHS by the time I’m 60.
WOD: 13 mins? with 2 pd KB
I finished the first 5 rounds in under 5 mins and then hit a wall. It was so hot and humid that for the first time ever I had to take my shirt off. It was like that SNL skit where Chris Farley auditioned for Chippendale’s.
PR CITY! Like a Boss!
OHS: 100# (PR, “woot” as the kids say). Cheers, KP!
WOD: 11 minutes w/ 0.75 pood KB. Should have used more cowbell! Er, kettle bell.
Other than the humidity-induced swamp ass, that was a totally bitchin’ 5:30 class.
There was kicking of ass and taking of names…and swamp ass…and Dan the Cricket…and Dan Nolan.
OHS – my nemesis 75#, went to match my PR of 85# but failed on rep 2 both times.
WOD – 11:20 1 pood
Then I had donuts and alcohol.
Oh so many donuts and alcohol …. But at least you aint doing the WOD at 530a. smh.
crazy lady!