Protect your joints!
We put a lot of focus on the joints that are responsible for powerful movement, and rightly so. Keeping our hips and shoulders working well is extremely important if we want to stay healthy, functional and athletic. We want to make sure that in doing so we do not neglect the joints farther away from our core, like our wrists.
When we overhead squat, stabilization is important from head to toe. Be extra mindful of your shoulder stability (keeping them externally rotated and actively pressing into the weight) and wrist stability (keeping them active, fairly neutral and with a narrow enough grip so both of these are possible and so that we’re not at risk for pinching a nerve in the wrist) for both the overhead squats and the overhead walking lunges. Remember: building more stability overhead isn’t as much about strengthening the muscles we use to push up as it is making habits out of naturally stable positions and strengthening our ability to get into and maintain them.
STR:
Overhead Squat
5-5-5-5-5
WOD:
AMRAP 14
7 overhead squats
50′ overhead walking lunges w/ kettlebell (25’/side)
7 pull ups
OHS: 100# PR. Felt good and not too heavy.
WOD: 7+3 (I think…). 65# OHSs, 16kg KB, almost butterfly pullups…
I thought the OHSs were going to be the tough part of this wod, but they were pretty smooth. The walking lunges, on the other hand… oof.
OHS: 75# … my wrists were not having this today
WOD: 6+7 w/ 55# OHS, 8kg KB
Hooray for chiptunes.
Tomorrow night one of my favorite breweries, Allagash, is having an event in JP. I’ll be heading back down there after class, and will be driving, so if anyone wants to head over let me know!
OHS: 100# Ran out of time on this.
WOD: 5+7+48′ 75# and 12 kilo kettlebell
But… No bands on the pull-ups FOR THE FIRST TIME! It went pretty well. I did the first round unbroken, but had trouble keeping the rhythm after that.
congratulations! that’s fantastic..
OHS: 125# (135# for 3)
My progress is snail-like. At least it’s not in the opposite direction.
WOD: 4+8 (95#, 1 pd KB)
This was rough. Not my day.
Sometimes you kick ass in the WOD, and sometimes the WOD kicks your ass.
OHS: 75#
WOD: 6+7
OHS @ 45#
KB @ 26kg
Blue band PU’s
OS: 75# pr – pretty good, a few months ago I was at 60 for 3.
WOD: 6+5, 35lb bar, 20lb dumbell, red/blue band (think I scaled the pull-ups too much but overall pretty good)
OHS: 135#, haven’t done this in a bit, so not too bad. Also 3 reps @145# before my shoulders were done.
WOD: 6+7, 75#/1pd. I think I may have scaled this one correctly for a change.
OHS 75# …failed 85# on rep 3 but just lost balance a little – I’m pleased that these are REALLY starting to feel better. My fear of OHS is going away. A narrower grip to be kind to my wrists and a focus on mobilizing is helping.
WOD 5 & 1 @ 55#, 25# dumbell … the OHWL was the worst part for me I lose my balance.
Is anyone else fighting this horrible cold? Sore throat turns into a congested face. Gross
OHS: 95# PR
WOD: 5rds 7+25′ (55#, 3/4 pd, Green & Red)
20# PR since Aug. Lunging on left wrist/arm was so much weaker and off balance. Just weird.
Don’t know how you evening folks do it, but always a good time with 700.