Overhead Squat : 1 Rep Max
On a 18 – 20:00 clock:
Build to a heavy / 1-rep-max Overhead squat.
– Welcome to week six of this Strength lifting cycle. This is a test week where you’ll build to a heavy / 1-rep overhead squat.- Set a 20-minute clock, and aim to complete 6-10 total lifts. Any more than 10 lifts, and you won’t have enough rest between efforts.
Intended Stimulus
✔ Build to a heavy / 1RM single rep Overhead squat.
✔ Make strategic jumps in weight with about a 3:00 rest between sets.
✔ Take the bar from the rack.
✔ Compare to previous results in BTWB.
Movement Scaling Options
Overhead squat | Load, front squats, heavy sled push (50 ft)
Option 1
Weighted Pistol 20-20-20
– Use one or two dumbbells to add loading, if able to safely.
Option 2
Weighted Reverse Lunge 20-20-20
– Use one or two dumbbells to add loading, if able to safely.
Stretching & Campfire
2 sets:
1:00 foam roll quads
:30 Samson stretch/leg
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