Monday, Yeah!!! Overhead!!!

WOD:

THE GOLD STANDARD FOR OVERHEAD SQUATS IS 15 REPS AT YOUR BODY WEIGHT!!!

THAT BEING SAID, WE ARE GOING TO ATTEMPT TO GO REALLY HEAVY OVERHEAD!

FIND YOU HEAVIEST OVERHEAD SQUAT AND THEN DO 15  OF THEM!

Then,

3min of Single Unders

1min rest

3min of Single Unders

1min rest

3min of Single Unders

I really surprised myself in this WOD. Overhead squats are kind of more about balance, flexibility, accuracy, agility, coordination and nuance then about strength. They seem to be the Achilles heel of many of our great lifters. Guys and gals that are really strong sometimes are extremely limited by their shoulder and/or hip mobility that the overhead squats calls into action. My sdvice…MOBILITY, MOBILITY, MOBILITY and MORE MOBILITY! We have Lacrosse balls for sale for $5. Get a couple, watch Kelly Starrett’s Mobility WOD( for the umpteenth time, http://www.mobilitywod.com/) these two simple things could completely revolutionize your experience with the overhead squat. You can take control of this! DO IT!!!!!!!


I, on the other hand, had a shocking and empowering experience in my execution of this workout. I posted it on facebook, but I wanted to post it here as well. I am not often this proud or this surprised by my own performance.

“Holy Smokes! I just overhead squated 55lbs 15X thinking that would be my max. Then I did 65lbs 15X and that seemed easier. So, I did 70 lbs sure that I could do no more. Intrigued, I went for 75! Success! Obsessed, I went for 80lbs. Had to jerk it to get it over head but pulled off 15 reps!!!!!! Stoping there wAs difficult by my wrists could take no more!”

I honestly feel that I could go heavier if I stratagized a little differently and if I am able to Clean and Jerk as much as I can Overhead Squat! We shall see…I will keep you informed.

Where do you or have you surprised yourself??????





Leopoldo Typhair says
Hello, Thank you for this specific material I had been seeking all Google to be able to locate it!

Comment by UNDISPUTED FITNESS — August 31, 2011 @ 4:32 pm

Mobility WOD