OVERHEAD SQUAT 3RM & "DEAD BALL V2"

A) Strength:

1) Overhead Squat 3RM – Take 15-20:00 to establish
-6-7 sets progressively adding weight each set
-Rest 2-3:00 between heavier sets
-Beginners perform sets of 5 adding weight if form permits.

2) Warm-up Deadlifts & Wall Ball Shots

B) WOD:

"Dead Ball V2"
AMRAP 10:
10 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
20 Wallballs (20/14)

*Last done on 1/29/18

C) Posterior Chain + Core:

1a) Single Arm Plank (3 x 15s). Rest 30s.
1b) Banded Pull-Through (3 x 50). Rest 60s.

Share