WHITEBOARD – 31 May 2011
WORKLOAD:
Overhead Squat
*Work up to 2 rep max, and then complete 3 sets of 4 at 75% of the max load w/ 1 sec pause at bottom.
Then:
10 Rounds of:
- 20m Shuttle Run (10m out 10m back)
- 5 Clapping Push-ups
- 10 Overhead Ball Slams
- 30s rest
Notes: Go over to the Athlete of the Month page for the write-up for April (Susan Croce!). Give her write-up a read for a little inspiration. Athlete of the Month
Don’t have a good overhead squat? Well, it is most likely due to range of motion issues. There isn’t many more movements in our repertoire that will test flexion or extension in as many major joints as the overhead squat does (shoulders, hips, knees, and ankles). If you have restriction in one of those systems it can throw off your movement pattern. Remember we have a great resource in Mat Lentine available to the gym. The mobility WOD is great, but if you still can not perform an overhead squat with significant weight (over 100% bodyweight), you either need to check Mat out or get stronger.
Beyul Training 
So is this a lesson in “Never mention to Dana that we haven’t done something in a really long time for fear of him working it into a really painful wod on the day of your first softball game.”??
If so, noted. 🙂
o/h squat 200×2
wod check
nice, kramli. Anyone else do >= body weight?
Paul had to be pretty damn close at 195
Beyultraining.com
yeah, I’m a beast.
You have to acknowledge that is a big PR!
Beyultraining.com
10 #’s below body weight but I’ll take it as it was 10 #’s heavier than I’ve ever done.
o/h squat 2 × 115#
skipped 3 rounds @75%
WOD check, 16# wall ball, did clapping for first 5 rounds, straight second 5 rounds.
135# x 2
100# x 4 x 3
WOD 20# ball – check
135 or 145, depending on whether the depth was low enough on the 145
Skipped sets of 4
wod done
195×2 (10# 1 rep PR)
skipped 3 sets of 4
Wod complete with 20# ball
400m cool down run trying to break in new running shoes.
Nicely done, sir!