MOnday, dec. 18

7 MORE SLEEPS!!!

Strength:

Every 2 mins for 12 mins: Overhead Squats

1 Overhead Squat, pick load

Every 2 mins for 12 mins.

Athlete Instructions

Starting at 75% 1RM.

Athlete Note

- In order to get the barbell overhead we should either use a behind the neck push jerk or split jerk,

- Set-up for a quality overhead position by continually pressing up on the bar as we go in and out of the hole of the squat.

- Press through the elbows and elevate the shoulder blades.

- We can sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.

"Jason"

As many reps as possible in 12 mins of:

4 Overhead Squats, 115/75 lbs

6 Box Jump Overs, 24/20 in

8 Kettlebell Swings, 53/35 lbs

6 Overhead Squats, 115/75 lbs

6 Box Jump Overs, 24/20 in

8 Kettlebell Swings, 53/35 lbs

8 Overhead Squats, 115/75 lbs

6 Box Jump Overs, 24/20 in

8 Kettlebell Swings, 53/35 lbs ... Continue adding 2 Overhead Squat reps each round until time expires.

Athlete Note

-Goal: Get through the round of 14 Overhead Squats and into the round of 16.

-Primary Objective: Keep each set of Overhead Squats unbroken

-Secondary Objective: Keep transitions between movements under 6 seconds

-Stimulus: Hip Extension Bias / Quad Stamina

-RPE: 8/10