DATE

2022/08/02 DIENSTAG Lessonplan

AMRAP 12:
9 ring rows
3 overhead squats (65/95 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

DYNAMIC WARM-UP | 12:00
1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 PVC pass-throughs
10 alternating elbow to instep

1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 single-arm ring row/arm
10 super-slow air squats (:03 down)

1 set:
1:00 row, bike, or ski
5 ring rows
10 air squats
5 ring rows
10 air squats
5 ring rows
10 air squats

OVERHEAD SQUAT PROGRESSION | 7:00
3 overhead-squat initiations
3 above-parallel overhead squats
5 overhead squats
5 overhead squats

PRE-WORKOUT SKILL WORK | 10:00
On a 6:00 clock:
Build a heavy 3-rep overhead squat from the floor with a power snatch.

PRE-WORKOUT SQUAT TEST | 3:00

  • Athletes should use the loading they are planning on using in the workout. These 9-reps should be unbroken and feel relatively easy. This should be a lighter weight.

1 set:
9 overhead squats

STRETCHING | 7:00
2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)