Workout of the Day
STRENGTH
Overhead Squat
4×3, Building
Notes
Use this as a positional primer and a low-intensity exposure to our most challenging squat variant. Establish your best depth with the empty barbell. Add load as appropriate, ensuring the elbows stay locked-out, heels grounded, and midline engaged.
METCON
Every 2 min x 4 Sets
20 Double Unders
4 Power Snatches
Every 2 min x 4 Sets
20 Double Unders
2 Power Snatches
Notes
This workout will put our lifting on the clock with a short task to complete before moving on to the barbell. Aim to complete each set of work in under 1 minute.
First 4 sets: light to moderate loads
Second 4 sets: moderate to heavier
You can build across all the sets or simply pick two weights to work at.
There is no extra rest time between the two segments.
DU < 30 sec
A. 10 DU
B. 20 sec DU Practice
C. 30 Single Unders
(Programming Template: Week 1/8 )
Joey is a proud father watching Lucas adhere to the lockout movement standards
Nicole Carrol’s journey to 15 reps of an OHS at bodyweight
Being able to squat your body weight is a great achievement, doing it 15 times requires strength, stamina, balance and grit!
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