Still a Squat
The Overhead Squat is a technical and precarious movement, but don’t forget that it is still a squat. From the waist down everything that you do you in an air squat should carry over, so do not compensate here. Hips should go down and back, knees stay out over the toes. This will give you a stable base to drive from. Keep the bar stable overhead, and voila! ー an overhead squat magnificent
Overhead Squats are difficult to do, especially with any significant weight. Keep the load light at first, and slowly build only if you can hold tight to the tempo for the entire set. If at any point stability and balance feels off, stop adding weight, and consider a decrease.
Review & demo all movements, but spend the most time on TtB. Emphasize the importance of the arch-hollow swing in gymnastics.
Strategy & Briefing
These 5 min AMRAPs look similar, but should be approached differently. The combination of OH Squats and TtB will require precise movement and more fatigue management. Focus on movement quality before beginning to speed things up. Stay unbroken up to the 5-8 Rep mark, and after this point break up sets if needed up to maintain quality. The Front Squat & Abmat Situps will require less precise movement and more urgency. Quality of movement should still be a priority, but won’t be as difficult to maintain simply because of the movements. Keep sets unbroken throughout the 5 minutes, with little or no rest between movements. You can catch your breath, “rest”, on the Situps.
With 10 rounds and these movements, early pacing is crucial. Start at a steady, consistent pace. Hit singles from the start on the Power Cleans (unbroken if in the Hang!) to conserve energy & control pace. Take a few deep breaths before the Burpees -- then focus totally on your breathing as you move steadily through them. Again, a couple deep breaths, then hit Doubleunders unbroken and smooth with relaxed shoulders and breathing. The better you pace the first 5 rounds, the better you’ll do on the back half. Holding steady through the whole workout, each interval about the same, would be the goal. Just keep moving and expect each round to get a little more difficult, HOLD THE PACE.