Warm-up, then, if you haven't already, do the bar hang challenge! Details HERE.
OVERHEAD SQUAT + WALK
7 sets of 10 reps, overhead squat
On the 10th rep keep weight overhead and walk 20m
A few notes:
- If you have a really wide grip for your OHS, it will not be as comfortable to walk that way...So narrow your grip!
- Don't go heavy
- Start WAYYY lighter than you need to and move up each set
- KEEP YOUR CORE TIGHT!
- ACTIVE SHOULDERS!
Rest as needed in between sets.
5 sets of 10 reps of...
Barbell Roll Outs [VIDEO]
5 rounds of...
3 hang power snatch @ 75%
30 wall ball shots @ 20 lb.
Lastly, MENTAL TOUGHNESS WORK:
Hold the front leaning rest as long as possible (compare to last week!!)
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Deadlift = OHS with pvc, work on form and mobility.