Overhead Squat 3-3-3-3-3
3-3-3-3-3+
– Welcome to week three of this Strength lifting cycle, where we will focus on the Overhead Squat.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set WITHOUT pushing to failure.
– Perform a set every 3min.
21-15-9 reps, for time of:
Strict Pull-up
Overhead Squat, 135/95 lbs
Intended Stimulus
✔ 5:00-8:00.
✔ Strict pull-ups in consistent sets of 5+ reps with first round less than 2:00.
✔ 21 overhead squats in 1:30 or less; first round in 1-3 sets.
Movement Scaling Options
Strict pull-up | Reps, foot-assisted pull-up, banded strict pull-up, ring row
Overhead squat | Load, volume, front squats
Stretching & Campfire
Accumulate:
1:00 pec stretch/side
1:00 tricep strech/side
Recent Comments