Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement.
Scaling:
Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.
Scaling:
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.
Intermediate Option:
10 rounds for time of:
1 power snatch
3 overhead squats
♀ 95 lb. ♂ 135 lb.
Beginner Option:
10 rounds for time of:
1 power snatch
3 overhead squats
Scaling:
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
Intermediate Option:
5 rounds for time of:
400-meter run
15 overhead squats
♀ 45 lb. ♂ 65 lb.
Beginner Option:
3 rounds for time of:
400-meter run
10 overhead squats
Scaling:
Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.
Beginner Option:
For time:
500-m row
20 assisted pull-ups
10 overhead squats, with a dowel
10 assisted pull-ups
20 overhead squats, with a dowel
5 assisted pull-ups
30 overhead squats, with a dowel
500-m
15 bar muscle-ups
5 overhead squats
10 bar muscle-ups
10 overhead squats
5 bar muscle-ups
15 overhead squats
♀ 125 lb. ♂ 185 lb.
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Scaling:
Reduce the reps for the bar muscle-up and choose modifications for both movements that allow you to complete at least a set of 5 reps when fresh.
Intermediate Option:
For time:
10 bar muscle-ups
5 overhead squats
5 bar muscle-ups
10 overhead squats
3 bar muscle-ups
15 overhead squats
♀ 105 lb. ♂ 165 lb.
Beginner Option:
For time:
15 jumping bar muscle-ups
5 overhead squats
10 jumping bar muscle-ups
10 overhead squats
5 jumping bar muscle-ups
15 overhead squats