Overhead Squat
Gaze Forward Note the old exercise precept: "The body follows the eyes." When overhead squatting, keep a stable & upright position. You can't do that when looking at the ground, and the ground is not the goal. Keep the torso from dropping forward by keeping head neutral & gaze forward or slightly up. Pick a spot on the wall, and stare. Overhead Squats are as much about stability as it is about strength. Focus on a strong overhead position with the PVC pipe before moving onto squatting. Strategy & Briefing The crux of this workout is the Overhead Squatting -- but don’t underestimate the other movements. Move smooth & unbroken through the OH Squats. If you can’t hit an unbroken set, split it in half with a quick rest between sets. Situps should be steady & straight through, with short breaks when fatigue builds up. Don’t push through the burn too much, as core fatigue will affect OH Squats in a big way. Small sets with quick rest on the Pushups controls fatigue best. Again, overly fatiguing these muscles will negatively impact the OH Squats. Once you reach the Deadlifts forget about the OH Squats and finish strong. Today is a buddy workout. Buddy A will complete the following exercise (Renegade Row, Situps and Jump Rope) while Buddy B does a barbell Farmer Carry to the light pole and back. Each team will complete 5 rounds per buddy. We will finish the class off with a group ab session and end with some stretching for those that have time.
Strategy & Briefing
Rhythm & consistency on the Dumbbell movements is the cornerstone of today’s workout. The sets are relatively small for each movement -- 12 & 9 -- but don’t rush it. Stay smooth with consistent breathing, and ease into the pace. Move straight from Snatches to Thrusters and right after the Dumbbell “complex” get to the Burpees, at the same pace. After the Burpees take a few breaths, then get to the Db movements. Expect grip-fatigue as you go -- just grab some chalk and keep it unbroken. |