Strength
5 Sets of:
Overhead Squats* x 3
*Pause at the bottom of each squat for 2 seconds.
Rest 2 minutes between sets.
MetCon
“Diversity is an Old Wooden Ship”
AMRAP in 12 minutes of:
20 cal Row/Bike
10 Overhead Squats 95/65
40 Double Unders
Barbell
To Be Announced…
We’re opening up with Pause Overhead Squats today as our strength focus. There are 5 sets so you have time to build up to something moderately heavy. Stay disciplined on your 2 second holds at the bottom to improve overhead stability and leg strength punching out of the bottom of the hole.
The MetCon is a moderate time domain AMRAP. The calories on the Bike or Rower will make it harder for the Overhead Squats but try to keep this unbroken. The 40 Double Unders is a decent set, but presents a great opportunity to practice pacing this movement. What I mean by this is simply not going as fast as you possible can in order to get a short rest before the next round of Biking or Rowing. Easier said than done but can pay dividends the more you practice.