Barbell Strength/Stability Test

Overhead Squat 5-3-3-1-1-1-1-1
Find a 1-rep max for the day.

Time permitting, do 3-5 drop singles at 80% of today’s 1RM.

Weightlifting/Monostructural Conditioning, Short-Mid Duration

“The Guts”
   5 rounds for time
   10 overhead squats
   200 meter run or row

12-minute time cap.

Load for overhead squats: 50-60% of 1-rep max, depending on proficiency and ability to pick up the bar and move it to overhead from the floor.

After-Hour Accessory Exercise

Conjugate Method Dynamic-Effort Lower-Body.

EMOM 10: 2 back squats from the rack OR 2 deadlifts from floor.

Load: 73-75% of 1-rep max.
Execution: Do this as an EMOM. For squats, control the “down” but explode UP as quickly and powerfully as possible. For deads, explode up from the floor as powerfully as possible.

Before class: Lifting shoes & belts, knee sleeves, wrist wraps, PVC and/or empty bar, small plate (2.5# for gals, 5# for guys).

During: Overhead squat area and bar.

After class: Do accessory exercise, record workout results (especially 1RM OHS), and clean & return equipment.

Bulletproof abbreviated: 30 jumping jacks (15 arms to side, 15 arms to front), 20 bird dogs, 15 scapular push-ups, 15 full push-ups, 15 x Is, 15 x Ts, 15 x Ws, 15 quick external rotations per arm with small plate.

Doing OHS from the rack IS an option for those who struggle with snatching the bar overhead.