Sep 5, 2012

090612 - Thursday

Overhead Squat
3-3-3-3-3

Post loads to comments.

The overhead squat will punish a person who has bad mechanics. This punishment may come from simply a dropped barbell or it could come in the form of an injury. Do not squeak out a 3 rep OHS with bad mechanics. Have someone scrutinize your mechanics if you are unsure. Your third rep should look as sound as your first rep. Remember active shoulders throughout and the bar should travel straight down and straight up.

Tip: If you can OHS more than you can press overhead then a behind-the-neck jerk with a wide grip can get the barbell in the starting position.






7 comments:

scottnkelly9901 said...

IMCF Hohenfels:

4-mile aerobic run

37:57 @ 142bpm (include recovery time)
Rebuilding my aerobic capacity / endurance.

Then:
95/105/115/125/135
Based on how the last set felt, may have been able to perform at 145; however, failure is not an option with steel plates and concrete floors.

Noah said...

115-115-135-135-145(F)-145.

Good to have two peers helping with form and mechanics.

Noah said...

Also, for tomorrow we are programmed for a 4 person team WOD. We will form teams and brief at 0540 and look to start at 0550. Bring a friend!

Andy M. said...

95-115-135-155-165

then, Rowing Helen - 12:46. Wanted to work on some row intervals, intensity was not really there.

Jake78 said...

95, 115 120, 125, 125

Not hard, but dang my form must stink!

Sincerely,
Jake

Russ Ames said...

FGB Diagnostic. 281 w/ scaled sdlhp and pp.

Ross said...

IMCF SD Detachment
Got to this late today, 95, 115,135, 145, 155 was able to get good full range of motion, lost some stability at 155, but was able to get through set of three with full squat, trying 5 would have been tough for me.

Afterward worked more on my snatches, Noah would be happy to know I was able to get 10 straight at 95 full squat snatches, maybe I will finally figure them out.

Tomorrow looks interesting, see how to scale to one athlete.