Mar 17, 2013

Monday 03.18.13

A. Overhead squat 5-5-5-5-5

Sets across -- warm up to a good working weight for 5 reps and stick with it for all five sets. That should work out to around 80% of your 1 RM.

B. Three rounds, 30-20-10 reps, for time:

Air squat
Hollow rock
Run 200m

Post load/time to comments.

Coach's Notes. 
Happy Spring Break to our CGSC athletes! We're including an alternate (WOD B) this week for those without access to the Bubble.  The intent is NOT to knock out both workouts.  Focus on one and attack it with intensity.

For those that follow instructions poorly...if you do both, consider scaling reps on the RFT or use it as a guide for some skill work instead.  Hammering yourself all week will not set up your best performance on Open WOD 13.3.

Compare OHS to 09.06.12 (was a 5 x 3) for reference.  It's been a while, two good refresher vids below.

Training Videos.


scottnkelly9901 said...

IMCF Hohenfels:

Recovering from the "plague", but finally able to attempt a WOD.

OHS (3RM ~135lb)
5-5-5-5-5 @ 110x5

This was a good effort to inform me that 1) my shoulder is still not 100% and 2) my aerobic capacity is still not 100% (HR was way up between efforts).

Ross said...


OHS - 5x5 completed @135, felt pretty good so I did two follow on sets at 155, should have went heavier probably could have done all 5 at 145, but you live and you learn.

Jared said...

Felt really good this morning. Did steady ramp up and continued heavier.
3x115 (warm up)
2x145 (was thinking this was the top)

May try all sets at 145 next time.

Andy said...

OHS 135-145-150-145-145. Failed at 3 and 4 on 155, felt good from shoulders down but left wrist stability was an issue above 145. Maybe a more neutral hand position, less overextension at top.

Skill work on HSPU/HS/MU. Quiet this morning...

monroe said...

OHS: 135 sets across, then Front squats 155, 5x3. Worked on double unders before and after.
I worked on rebounding out of the bottom of the squats. Could have gone much heavier on the OHS. Saving my wrists and shoulders for DU's and MU' know they're coming up!

Jake78 said...

Stayed at 95lbs for sets across, which isn't bad considering my max is 145! OHS are soooooo frustrating for me. I can squat a heck of a lot more but my shoulder and bad form limit me!! Must work those into my warm up better!


Russ Ames said...

Getting better, but need to refine grip and just keep getting stronger. Form and flexibility prevented more than 75 lbs two years ago. Much improved.