Apr 7, 2013

Monday 04.08.13

For time: 
Reverse Ladder - Deadlift and Overhead Squats (115/75)
10 DL / 1 OHS
9 DL / 2 OHS
8 DL / 3 OHS
and so on...
1 DL / 10 OHS.


Post time to comments.


Coach's Notes. 

Use a single barbell for both exercises.  Transition from DL to OHS using any GTO method desired (snatch, clean and jerk, etc.), if cleaning, consider the technique in the first OHS vid below.  Clean and press to a high bar back squat position, then readjust grip width and jerk to overhead.  Scale as needed, and make sure you know how to bail/dump the barbell safely.


Training Videos.
  • "Deadlift Mistakes to Avoid" - good review of fundamentals and common flaws, from Doug Larson of Faction Strength and Conditioning. Particularly relevant for low weight/high volume.  Don't let your form slip just because you're not lifting your 1RM.
  • "Overhead Squatting Safely" - courtesy of CF Saskatoon.
  • "Coaching the OHS" - CFHQ vid with Justin Bergh, good pointers on the overhead position. 

10 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in:
Deadlift (1RM ~365lb)
5-5-5-5-5 @ 275lb

Then:
17:12 as Rx'd

GTO = power snatch

Jodie Kunkel said...

Didn't time myself. I focused on form and technique and the Rx weight. My weak link is the shoulders.

Noah said...

15:10. The last five sets of OHS were goin' real slow so dropped to 95# for the last 14 OHS. Had to go it alone which meant I did not go as fast as I could have or should have either.

Andy said...

12:01 Rx. Good WOD. Steep price for dropping the bar on the OHS toward the end....

Preceded with a big PR (+20) on OHS at 205. Just missed 225...real happy with progress there, has to be tied to all the snatch work we've been doing.

Ross said...

IMCF SD Det

RX'd @ 8:32 last two sets of OHS really started to fatigue my shoulders but I got through all the OHS unbroken on each set so I was happy.

Jake78 said...

My OHS are still weak, so I went with 95lbs across.

Did it in 14:06.

OHS started getting real spicy towards the middle, and for the nine and ten sets I had to break them up. Good training, if I can get my OHS up my snatch will improve!

Sincerely,
Jake

Sadr City King said...

scaled the OHS to 95 lbs. finished in 7:35. gradually working up in wieght on the OHS.

seeing improvement from some of the new atheletes in form, keep up the work. adding in Double unders at the end of each workouts due to results of the open WOD.

Sadr City King said...

scaled the OHS to 95 lbs. finished in 7:35. gradually working up in wieght on the OHS.

seeing improvement from some of the new atheletes in form, keep up the work. adding in Double unders at the end of each workouts due to results of the open WOD.-Charles

Matt B. said...

Started with 115# (which is a new PR over 105#). Dropped to 95# in round 3, then dropped to 75# around round 7-8. 17:03 for time. Dropping weight really helped reinforce better technique. Went for 125# afterwards and lost it on the way up. I took someone's recommendation and put 2.5# plates under my heals for the OHS. Maybe it's mental, but I think it helped. Maybe I should do some cost-benefit of 2.5# plates vs Oly shoes...

monroe said...

Matt, Of course what you meant to say is that you are going to work on your ankle mobility...and invest in oly shoes!