Overhead Squat 5×5 at 65% 1RM
Complete as many rounds as possible in 16 mins of:
1 Wall Walk
8 Overhead Squats, 95/65 lbs
2 Wall Walks
8 Overhead Squats, 95/65 lbs
3 Wall Walks
8 Overhead Squats, 95/65 lbs
4 Wall Walks
8 Overhead Squats, 95/65 lbs
5 Wall Walks
8 Overhead Squats, 95/65 lbs
6 Wall Walks
8 Overhead Squats, 95/65 lbs
7 Wall Walks
8 Overhead Squats, 95/65 lbs
8 Wall Walks
8 Overhead Squats, 95/65 lbs
9 Wall Walks
8 Overhead Squats, 95/65 lbs
10 Wall Walks
8 Overhead Squats, 95/65 lbs
12 Wall Walks
8 Overhead Squats, 95/65 lbs
WORKOUT BRIEF
STIMULUS
This is a 16:00 workout.
Today, we will strive to reach rounds 9-11 Wall Walks
Shoulder fatigue will be the limiting factor today.
Wall Walks
Each Wall Walk should be completed under :10
Clearing the rounds of 9-11 Wall Walks will mean we complete ~45-66 reps in total.
Overhead Squats
A set of 8 overhead squats should be completed unbroken and under :20
Getting to the rounds of 9-11 Wall Walks will mean completing ~72-88 reps in total.
STRATEGY & WORKOUT
With a lot of interference between Wall Walks and Overhead Squats, be sure to fully focus on the Active Shoulder position in both movements.
When in doubt, press into the bar or floor as hard as possible. If we cannot keep the arms straight either drop the bar or come down off the wall.
Coming out too fast could put us in a lactic acid bath, leading to failed Wall Walks and Overhead Squats early in the game. Start slower and ramp up as the rounds progress.
Lock in the Overhead position. Find the sweet spot and control the movement. Rushing can lead to mistakes and mistakes are exhausting!
MODIFICATIONS
WALL WALKS
Decrease Range of Motion (decide how close the hands go to the wall)
Pike off Box (Walk hands under hips and back)
Pike off box (Walk hands in full circle around box)
OVERHEAD SQUATS
Decrease load/reps
Use a target to help find the range of motion (squat to a target)
Opt for a Front Squat
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