Overhead FTW

After a weekend of nothing but largely sitting on my butt, it was time to get up and do some work at the box. I sat watching soccer on Saturday. I sat watching football on Sunday. And if I wasn’t watching something, I was writing at the computer, sitting some more.

garfield-i-dont-do-mornings-4275804-550-350I sense a theme.

So Monday morning rolled around and it was time to get in for an 8:30am class with my lovely wife. Coach Bill was there to lead us but we had a great crew – Connie, Carrie, Jenny, Sarah, and Jonathan.

We started out with a long warm-up from Bill but it didn’t involve running, so I was ok with that. 🙂 We started with mobility work using a foam roller, a lacrosse ball, and an unloaded barbell. After that we did some mini mobility WODs. One involved overhead squats, snatch balance, and some high pulls with an unloaded bar. The other involved push-ups, sit-ups, and good mornings with an unloaded bar.

The theme was shoulder mobility and just shaking off the rust after the weekend.

Then we got started with loading up some weights. Today was a strength day – more overhead squats, plus some related work:

  • Overhead squat 5-5-5 reps
  • Snatch balance 3-3-3 reps
  • Hang squat snatch 1-1-1 reps

I worked with Jonathan. Neither of us is particular strong in that locked out overhead position, so we built up a bit and did quite a few more reps than we probably should have.

Overhead-squat-1Overhead squats:

  • 45# (empty bar) x5
  • 95# x5
  • 95# x5
  • 95# x5
  • 115# x5

Snatch balance:

  • 45# x3
  • 75# x3
  • 95# x3

Hanging squat snatch:

  • 95# x1
  • 95# x1
  • 95# x1

To say that any of that was pretty would be a bald faced lie. My OHS weren’t awful. Snatch balance was interesting. We’ve done it in warm-ups with a PVC pipe and I’m not sure we’ve ever done it with weight. The challenge was not to push up on the bar while dropping under it. Not sure I was up to the challenge. 🙂

And the hanging squat snatch… Ugly with a capital UGH. Sets of one when we’re working on form and technique is not helpful. By the third one I felt like I had a handle on it after some pointers from Bill – but the third one was the final one in the series.

Hopefully we’ll do more with some of these movements before too long.

When we were done we did some couch stretch and skill work and called it a day.

Great work everybody!


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