Aerys Targaryen

Tuesday Apr 23 2019


The Overhead Squat is a movement that when watched looks so easy and then you grab a bar to attempt it and you see otherwise. Poor shoulder mobility is the number 1 reason of being able to overhead squat or not. Poor shoulders lead to a poor squatting position to make up for the lack of mobility and the squat should look the same as if that bar was resting on your shoulders. If you struggle with the overhead squat you probably struggle with the Snatch too and every time they come up in the programming you’re not too excited for another near death experience but don’t you worry we got you covered! Those dangly things (Crossover Symmetry) hanging from the rig if done daily will set you on a path to PRing that overhead squat and snatching like you’ve never snatched before!
Have a great Tuesday!
1.) 20 min to find 1RM Overhead Squat
2.) 21-15-9
Deadlift 115/85lb
Push Press 115/85lb
*3.) 3 Position Banded Shoulder Mobility
*4.) 10x1 Super Slow Clean Pulls to High Hang - then Clean from HH and Jerk
-Start at 50%, and add ~5-10lbs each rep
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Nick Fonti116d

Where does ankle mobility rank in the “(Not) Being able to OHS”?

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Theresa Rosenquist116d

Pretty high and it would show up in your other squats too.

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65#, ohs squat at 110# (5# pr-first pr since 2017 knee surgery)
2:55 @ 95#
145# OHS, definitely a PR but not sure by how much 🤷‍♂️
3:10 @65#
145# OHS (20# PR!)
185 pr jerk and squat. 2:38
oHS ^135#. 10# PR
300# OHS. 20# PR!!!
4:10 75#; 155# OHS
Single armed db pr-100#; 21-15-9-15-21(45lb)
245# OHS 40#pr Helped Maria get her first two BMUs! As well as some GHD stuff and some mobility stuff and some other cool stuff! Lots of fun stuff today
210# OHS 20 #PR
4:11 75#
OHS 115#
205# OHS, 25# PR!
100# OHS
OHS at 115 (15# PR)
Ran out of time to attempt more weight
OHS @ 195# No P.R. / Failed twice at jerk of 210#, I"m such a jerk.
OHS @ 305. (some sort of PR)
4:49, 75lb. 130lb OHS, 20LB PR
2:01 at 95#
187# ohs. 2# pr
305x2. 315x1[35lb p.r.!!!! (: ]
215# OH PR. 2:46
2:38, 65#
115# (15# PR)
OHS 5# PR at 115#
155# OHS, 20# PR
4:01 wod; 75 ghds
OHS 190# (30# PR and 5# PR jerk)
150# OHS! 15# PR!! 💪🏼
225# OHS pr
Rest Day / Dentist Day
What’s worse... OHS or going to the dentist .... 🤷🏼‍♀️
Oh 240# 15#pr
277 OHS (2# PR!) followed by 285# OHS (10# PR!!) / 100 UB GHD sit-ups (25 rep PR!)
3 ohs Q2 min #85
3:09 (only 95#)
190 OHS (10# PR)
150# OHS 15# PR
145# OHS 20# PR
5:46 rx
3:24, 175# PR (10#)
**WOD Mods: #95 DL/#20 DB (L only); OHS: #55 PSn+4 OHS🤸‍♀️😃🤸‍♀️😃 Pre: 30’ bike Post:DU practice & Shoulder therapy.
2:50 215# OHS (50# PR!!)
It having been well over a year since the last time we tried to PR this movement helps a lot...
2:07 @ 95#
OHS
4:23, 35#
15 - 35# OHS just taking it easy