“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya

Overhead Squat 1-1-1-1-1

Athletes will have 15 minutes to build to a heavy single from the rack
There is the option to push press, push jerk, or split jerk the weight overhead from the back rack
It is best to practice the option you’ll use at the heavier weights from the beginning
Avoid bringing the bar back down to the back rack from overhead at the heavier weights
It is safer to drop the weight in front and get it back into the rack with the help of a few others

* If athletes have any strength/mobility issue with the overhead squat, please see below to help you with the progression of the squat *
squat while pushing small weight out in front
squat therapy
goblet squat (db or kb)
front squat (barbell)
back squat
overhead squat

Complete as many rounds as possible in 10 mins of:

6 Power Snatches, 95/65 lbs

9 Overhead Squats, 95/65 lbs

12 Box Jumps, 24/20 in

The Overhead Squat is the big focus of today’s two part workout
We’ll start by building to a heavy single rep out of the rack
Completing a shorter triplet workout to follow that includes the overhead squat, as well as power snatches and box jumps
Looking to complete around 4+ rounds in “Power Move”, which works out to a round at least every 2:30

We’ll choose our barbell weight in “Power Move” based off the overhead squat, which tends to be the limiting factor
This should be a lighter weight that you can complete all 9 reps unbroken on every round
Both movements are ideally completed at the same weights, unless there is a huge difference between athletes snatch and overhead squat capacity

Since these are regular box jumps, they require full extension at the top of each rep

Choose a break-up strategy that allows you to complete the overhead squats without breaking
With the snatches coming back to the ground every rep, it makes them easier to break-up than the overhead squats
You can hold the last rep overhead to go right into the first overhead squat
1 Set: 6
2 Sets: 3-3
3 Sets: 3-2-1

Let’s aim for unbroken overhead squats throughout
It takes more effort to drop the bar and have to snatch it back up (without that snatch counting towards your score) than it does to hold on for 9 reps
Rest more between snatches as needed to go unbroken here

Move at a steady pace that allows you to recreate your barbell strategy from the previous round
It’s better to slow these down a bit to maximize time spent moving on the barbell