“No one was ever wise by chance” – Seneca
Overhead Squat 3-3-3-3-3
OVERHEAD SQUAT
We’ll have about 15 minutes to build to a heavy set of 3 overhead squats
To start each set, it may be helpful to push jerk or split jerk the weight from the back rack to overhead
As the weight gets heavier, this is likely what you’ll be doing, so it’s helpful to practice when the weights are lighter
For safety reasons, it’s best to drop the bar to the ground in front of you instead of trying to bring it down to your back
The people sharing the bar can help with getting it back up to the rack after each set
Complete as many rounds as possible in 10 mins of:
15 Overhead Squats, 95/65 lbs
12 Sumo Deadlift High-pulls, 95/65 lbs
9 Chest-to-bar Pull-ups
DESCRIPTION & STIMULUS
GENERAL
The overhead squat is a big focus of this two part workout
We’ll build to a heavy set of three before completing lighter overhead squats within our conditioning piece
We expect athletes to complete around 3+ rounds in “FaceTime”
OVERHEAD SQUATS
Choose a lighter weight within the workout that can be completed in 1-2 sets each round
SUMO DEADLIFT HIGH PULLS
The sumo deadlift high pull isn’t a movement we do too often
This should also be a light weight – something that can be completed within 2-3 quick sets during the workout
We’re ideally using one barbell weight for both movements based on the more difficult of the two
CHEST TO BAR PULL-UPS
Choose a pull-up variation that can be completed in 2-3 quick sets within the workout
Movement Subs:
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar or Chin Over Bar
Ring Rows
STRATEGY
GENERAL
While the reps are relatively small and the bar is relatively light, quick breaks throughout these three movements can help athletes move for most of the 10 minutes
All three movements have big ranges of motion, which have the potential to really ‘gas’ athletes
Completing these stations somewhere between 2-3 sets will likely be the most consistent option throughout
OVERHEAD SQUATS
If there is one movement we can try to break up the least, it’s the overhead squats
Breaking the overhead squats more than once means quite a bit of rest and extra snatches that don’t count towards the score
Think about completing these in 1-2 sets if possible:
1 Set: 15
2 Sets: 8-7
SUMO DEADLIFT HIGH PULLS
The sumo deadlift high pulls are easier to break than the overhead squats, since they come back down to the floor regardless
2-3 quick sets here is ideal:
2 Sets: 6-6 or 7-5
3 Sets: 4-4-4 or 5-4-3
CHEST TO BAR PULL-UPS
It is better to break the sumo deadlift high pulls and chest to bar pull-ups more in order to work through larger sets of overhead squats
Just like the barbell movement before, let’s think about 2-3 quick sets here:
2 Sets: 5-4
3 Sets: 3-3-3
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