WOD
“Goin’ up, on a Thursday”
For load:
Overhead Squat
9-6-3-3-3-6-9
*STIMULUS*
Total time: 20-25 Minutes
*White Board Brief*
Heavy day for your Thursday!! We are continuing to work on our overhead squat for today. The goal is to potentially establish a new 3 rep max if that is in the cards. If not, no biggie! We will strive to achieve the best positions we possibly can at something relatively heavy for us. As always, our rest will be around 2-3 minutes in the earlier sets, and then when we get to the middle sets and close to our heavy 3’s, the rest should increase to 3-5 minutes, then go back down once we deload. We will be taking the bars from the rack and will get it overhead either by push press, push jerk, or split jerk. We will cover the push jerk in class prior to lifting. Go get it!
*Modifications*
1. Modify the load to allow us to stay in a sound position throughout
– If we are limited in what we can lift do to our current overhead flexibility / capacity, perform 3 PVC overhead squats prior to every set, and then perform the written number with a front squat
– If we are unable to go overhead due to injury, back squat for the same rep scheme
– If we are able to go overhead, but are unable to squat, perform heavy behind the neck snatch-grip push presses for today