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We are entering week 4 of 6 of our overhead squat progression. This week we will practice behind-the-neck jerks. You will need to skill when it comes to OHS squat max out time. You need to get the bar from your back to overhead somehow!
MONDAY, JAN 7
A1) Back squat 3×6
A2) 2 x 30′ stationary sled pull – 3 sets
Superset A1 & A2. Aim to perform all 3 back squat sets at 70% or more. Load the sleds up and make the pulls challenging! The ropes are 30′, so pull the sled down and back after squat sets.
Great video on rope pulling technique. Skip to 1:35 for a quick demo of the pulling.
11 front squat (115/75)
33 double unders
TUESDAY, JAN 8
Behind-the-neck jerk, snatch grip 5×2
Perform 5 sets of 2 BTN jerk. Jerks should come from the rack. Hand width should match that used in the overhead squat.
Max shoulder-to-overhead in time remaining (135/95)
-rest 2 min-
Max shoulder-to-overhead in time remaining (165/110)
-rest 2 min-
Max shoulder-to-overhead in time remaining (185/125)
Perform the run and burpees only once each round.
WEDNESDAY, JAN 9
25/20 cal row or bike
20 American KB swing (53/35)*
70m sandbag carry, bear-hug
150#, 100#, & 70# sandbags available. Athletes may also use 40# or 30# slam ball. 70m is to the end of the building and back.
*Rx+ KB snatch (53/35), GHD sit-ups
THURSDAY, JAN 10
Overhead Squat 5×3
Squats will come from the rack
15 hang power snatch (95/65)
9 box jump overs (24/20)
FRIDAY, JAN 11
Spend the last 5-10 minutes of warm-up on handstand push-ups practice including:
– Hanstand holds (heels to wall and/or nose to wall)
– HSPU negatives
– Strict HSPU
– Kipping technique
6 deadlift (275/185)
12 DB hang clean & jerk, 6L/6R (50/35)
500m row / 0.7mi bike
Allow 5-10 minutes to warm-up deadlift prior to starting metcon. For the DB C&J, perform 6 on one side before switching to the other side. Scale the weight down (or up) as needed.
SATURDAY, JAN 12
Bench press 5×5
8 hang power clean (155/105)
2 rope climbs
Start half the class on rope climbs to spread things out if needed.