Cera.
Pic: Angela Clancy
Strength WoD: "Well Balanced"
For Load:
Overhead Squat
5 - 5 - 5 - 5 - 5
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Accessory / Finisher:
Accumulate 2 Minutes of an Overhead Barbell Hold @80% your 1RM Strict Press
(4 min cap).
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- The Overhead Squat is quite possibly the most telling of all weightlifting & strength movements as it requires not only strength, but flexibility, balance coordination, power, stability to name but a few. Basically everything in you is required to lift this well.
- We will go off of racks. Start out VERY light (this goes for everybody) & see if you can build from there. If it isn't safe then we will stay at very light loads (PVC pipe maybe) & dial in that technique until it is there.
- Be relentless in the pursuit of virtuous form.
- The accessory at the end is to help build a stable base in our overhead position. Use 80% of your 1RM strict press (no more than this). Get the bar up anyhow. Once up there keep it directly over your head, squeeze your everything & lock down the ribs.
- The idea is to accumulate the 2 mins in as few sets as possible in the 4 min cap. Going forward you are NOT allowed to add weight until you can do the 2 mins unbroken.
- Anyone in a compromising position overhead will be brought down to a more appropriate load.
- Compare this to 18/05/17 (last week). If you did this before you cannot add weight unless you completed the 2 mins unbroken.
- Hold the standards. Form is priority as always.
- Scale As needed.
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Post loads & time on accessory to Beyond The Whiteboard.
