COMP [B]Overhead Squat : 3-3-3
Overhead Squat 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
No racks, taken from the ground.
Nothing assigned for December 13, 2019
Warmup - 13/12/2019Warmups : 1
Warmups 1 Rest as needed between sets.
3 x Cossack, Samson, Pigeon complex Overhead Squat x 10 Broomstick deadlift with hold x 10 reps OH Lunge x 10 Inchworm pushup x 10 reps Broomstick Push Press x 20 reps Wrist mobilisation 3 Rounds (Competent HSPU) Hollow rock x 10 Inverted shoulder opener (video) A Frame push up x 10 (video) 10 pull ups 10 strokes on the rower or 10 cals on the bike (Novices 1 round, then…. kick up to HS progressions) Then (% of starting weights) 2 x 50% Deadlift + 2 x HSPU (or scaling) Samson Stretch 2 x 75% Deadlift + 2 HSPU (or scaling) Fig 4 Stretch 2 x 100% Deadlift + 2 HSPU (or scaling) Tricep Stretch