“The purpose of pain is to move us in action, not to make us suffer.” -Tony Robbins
Every 1 min for 10 mins do:
1 Power Snatch + Tempo Overhead Squat, pick load
* THIS IS TO BE PERFORMED NO HEAVIER THAN THE ATHLETE’S WORKOUT WEIGHT.
It gives athletes a chance to practice snatching the weight off the ground, while also working control and positioning through the full range of motion
The tempo for each overhead squat in this piece is 5 seconds down, 5 second hold in the bottom, and 5 seconds stand *
OVERHEAD SQUAT COMPLEX
The goal of this ‘on the minute’ complex is to twofold:
Practice snatching the barbell from the ground
Work overhead squat control and positioning with a weight at or below what we’re using in the workout at a lower intensity
Go as light as needed to maintain the tempo for all 10 sets
This is the best time to see and correct the overhead squat for us as coaches
27-21-15-9 reps, for time of:
Row / Bike Calorie
Overhead Squat, 95/65 lbs
WORKOUT BRIEF
DESCRIPTION
This descending rep scheme workout combines rowing/biking with light overhead squats for an effective couplet
The lighter weight allows for bigger sets, which enables you to rest very little and maintain a higher intensity
Your score is the total time it takes to complete the workout
The intended time range for this shorter piece is between 6-10 minutes
Before our conditioning piece, we’ll work a light overhead squat complex
THIS IS TO BE PERFORMED NO HEAVIER THAN THE ATHLETE’S WORKOUT WEIGHT.
It gives athletes a chance to practice snatching the weight off the ground, while also working control and positioning through the full range of motion
The tempo for each overhead squat in this piece is 5 seconds down, 5 second hold in the bottom, and 5 seconds stand
OVERHEAD SQUATS
Choose a light weight that you don’t have to break more than once on all rounds
This should be a load you can complete for 30+ reps unbroken when fresh
You can squat snatch the first rep of each set if you’d like to
For athletes who cannot perform overhead squat with good technique, front squats are the next best option
ROW/BIKE
Men and Women will row/bike the same number of calories
Reset your monitor to “0” after each set on the rower
If you’re short on rowers, stagger athletes by 2 minutes
MODIFICATIONS
ROW/BIKE
Equal Calorie Any Machine (To Maintain Rep Scheme)
Equal Reps 10-Meter Shuttle Runs
OVERHEAD SQUAT
Barbell Front Squats (Equal Reps)
Double Dumbbell Front Squats (Equal Reps)
STRATEGY
GENERAL
This workout is very front loaded, with 96 of the 144 total reps happening in the rounds of 27 and 21
With 2/3 of the work happening early on, this portion of the workout matters a lot
Look to put a big efforts towards these opening two sets knowing there are very few reps in the final two sets
OVERHEAD SQUATS
The first priority today is the overhead squats, as this is the only place we would stop moving
Let’s aim to complete each set with no more than 1 break
Once you’re through the bigger sets of 27 and 21, the last two sets 15 and 9 will feel less intimidating
Consider the following sets:
Round of 27: 15-12
Round of 21: 12-9
Round of 15: 9-6
Round of 9: 5-4
ROW/BIKE
We’re always moving on the rower/bike, so this is our second priority
Aim to row/bike at the maximum pace that supports big sets on the overhead squats
If you know going fast will negatively effect your ability to hold on here, slow it down a touch
If you know big sets of overhead squats won’t be a problem, see if you can get a little further outside your comfort zone
Recent Comments