Sore from a hard week of training? Lacking that mobility to fully do a movement like, Overhead Squats? Then do yourself a favor and come over to the Community Commons (Bldg 700) at 0700 or 1400 today and take Haley Jones’ Yoga class! You will not regret it!
Warmup:
200M Jog
20 calf Pedals in Down Dog
10 Box Step Ups
10 Cossack Squats
10 PVC Pass thrus
10 PVC Around the worlds
10 PVC Overhead Squats
5 Box Step Overs
-then-
Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Behind the Neck Push Press (Snatch Grip), Overhead Squat
S/S/S:
Overhead Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Squat Variation this cycle will focus on the Overhead Squat. The more comfortable you get in this, the better you’ll find your positioning in any and all Snatch variations.
WOD:
Every 3 Min for 5 Sets:
200M Run
10 Dual DB Box (20”) Step Overs (50/35)
Score each round separately
Video courtesy of Mayhem Athlete.
Up to you how you want to hold the DBs as long as they don’t touch the box or rest on your legs during the movement.
Scaling Options:
Run -> 250M Row
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Cool Down:
Barbell mash on quads – 1 Min per side
90/90 rotation – 2 Min
Videos courtesy of Men’s Health and The Active Life, respectively.
