Strength Day
Overhead Squat
5 x 5
General Warm Up
3-5min of eeeeeasy cardio of choice, followed by…
3 ROUNDS
10 Hollow Rocks
:10 Arch Hold
20 Jumping Jacks or :30 Freestyle Jump Rope
Specific Warm Up
Hoooooo this is a HARD one to warm up for! If you are doing Overhead Squats with a Barbell, Start with a set of 5 with a PVC Pipe/Broomstick. Then move on to an Empty Bar. From there, start to work your way up!
If you are planning to do an alternate squat, use the same progression above but with your squat of choice.
If you are using the Dumbbell Squat Complex, test it out once with no weight and then once with light weight. After that, make a judgment call on what weight you’d like to use for your first working set.
Workout of the Day
Strength Day
5 x 5
OR
5 Jump Squats (no weight)
1 Tempo Dumbbell Squat* + 1 Dumbbell Squat x 5
5 Jump Squats (no weight)
Rest 2:00 between sets
*:03 down on the tempo squat. See video for demo!
Workout Notes/Modifications
This is one of our most complicated strength pieces, but it is something many folks should be using in their arsenal! Let’s talk about how to make it work for you.
First of all, this workout should be very challenging in a strength domain. If your skill level with the overhead squat is low enough that you cannot challenge your strength, then you should use a different squat today. It’s a good idea to practice with a PVC pipe and work on your technique, but a different squat for the challenging strength work will be more effective. DO NOT force the Overhead Squat if you don’t have it! You will get injured!
Secondly, if you have great flexibility, you can absolutely replace the barbell with Single Arm Overhead Squats, 5 per arm. These are SOOOO hard, but some of you can do it!
Lastly, if you’ve decided to use a different squat, great options would be the Barbell Back Squat, Barbell Front Squat, or using the Dumbbell Squat Complex #2, listed above. Whatever will challenge your whole body; especially the legs.
Optional Accessory Work
Pull Up Strength Work! Choose your station and get to it!
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of PVC T-Spine Stretch
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