Strength
5 Sets of:
Overhead Squats x 2 @ 32X1
Go as heavy as possible without compromising the tempo or your technique.
Rest 90 seconds to 2 minutes between sets.
MetCon
“To Infinity…and Beyond!”
Rx,L2,L1
4 Rounds for Time of:
500m Row
12 Overhead Squats 135/95, 115/75, 95/65
We start today with five sets of tempo Overhead Squats. Like I said about the rest intervals on Monday’s strength portion, tempo will also help build strength and muscle through time under tension. Build over the five sets but once you feel your technique get funky or have a hard time staying strict on the tempo, stay at that weight for the rest of the sets. The tempo and positioning are more important than weight.
The MetCon is a four round couplet of Rowing and Overhead Squats. This workout looks simple but do not underestimate it. The Row is a decent distance so it won’t be quick. I would recommend not going hard on the Row out the gate because it is followed by a decent number of Overhead Squats at a moderate-heavy weight. You will be taking the barbell from the ground so figure out whether you are planning to use the power snatch or power clean & jerk technique to get the barbell overhead. The power snatch will be a lot faster but requires a lot more energy and strength. The power clean & jerk to the back-rack position to the overhead squat takes a little more time to get in position but saves a little more energy. Regardless of the technique you use, twelve reps is a lot to hit unbroken so if you need to rest, drop it into the back-rack position to save time and energy.