WORKOUT OF THE DAY, JUNE 26TH 2019
Published June 26, 2019
Every Minute for 7 minutes, Complete 1 Overhead Squat:
In each, there are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)
Set #1 - 40% of 1RM OHS
Set #2 - 45%
Set #3 - 50%
Set #4 - 55%
Sets #5+6+7 - 60%
All repetitions are taken from the rack.
*Scale to Front Squats or Do BeachFit below:
BeachFit will do:
10/8 Cal Ski Erg
10 Alternating Lunges (5 per side) w/Plate Overhead (25/15lbs)
#Nancy (18 Min Cap)
15 Overhead Squats (95/65) *Scale to Front Squats or DB Front Squats
In "Nancy", we are looking for a moderate load on the overhead squat that we are very confident we could complete all five rounds unbroken with. We may break for strategy reasons, so that we can push our runs more, but if we had to, we feel confident we could complete all five sets of 15 unbroken.