Wednesday, May 24, 2017

WOD Wednesday #21 Sponsored by Valor Fitness

Overhead Squat 3-3-3-3-3 reps

The overhead squat (OHS) is a very technical lift, one in which we do a full, deep squat (crease of the hip below the knee) while holding a loaded barbell above your head. 3 times, without putting it down between reps.

 If you’ve never done an OHS before make sure you do lots of practice in your warm-up with a PVC pipe or broomstick to get a feel for the exercise.

Take the bar from the rack in a back squat position. Spread your hands to about 7 or 8 inches beyond shoulder width and press the weight overhead. Drive (shrug) your shoulders up toward your ears (active shoulders) and keep them there throughout the lift. Load your glutes and your hams and squat. Stand straight up. One. Again—two. Once more—three. Either replace it on your shoulder and re-rack it or dump the bar in front of you.

3-3-3-3-3. Five 3-rep sets.  Any time you see something written like this it means we are doing a strength workout, and each set is the number of reps stated. 1-1-1-1-1 would be 1-rep sets, 5-5-5-5-5 would be 5-rep sets, and so on. Add weight for each subsequent set. Really experienced lifters might choose to go “straight across” with 80-95% of their 3-Rep Max, 

 You should approach this with the same level of preparation as any other WOD. Rest 3-5:00 between sets, enough to re-charge but not enough to cool off. 

No comments:

Post a Comment