Wednesday 9/29/21 – Overhead Squats

Coach Michael | 09/28/2021 | 2

Yesterday we covered the power snatch with high volume at a moderate weight. Today, we will take on the overhead squat to work on balance and power pushing weight while it is locked out and supported overhead.

We will work up sets of 3 building in weight getting to something that is challenging for you. Once completed, we will take the weight down to something you can do is sets of 5 for the WOD.

Today’s WOD will use the overhead squat we worked on for strength and couple it with the hanging power clean. Both movements will use the weight you select for your OHS work, and the HPC will be deadlifted up to the high hang (at the hips, fully standing) and begin there. Each rep of your HPC will be conducted from this position and if you set it down, you have to re-deadlift it to restart. No power cleans from the ground.
Once the HPCs have been completed, you will transition the bar from the front rack position, to the overhead position, so save that last HPC so you can make one transition. We will demo the movement as part of the overhead squat work done in the strength portion of class.

This one is fun and gets a bit spicy, especially after the power snatches from yesterday! You’re welcome!

STR: Overhead Squat (OHS)
3-3-3-3-3 building

WOD: 15-12-9
Hang Power Clean (pick load during STR for OHS and use that)
Overhead Squat