Monday Workout: Overhead Squats and Rowing

Skill

Practice the overhead squat, focusing on technique and shoulder / hip mobility.

WOD

Level 1

3 rounds:

  • DB Overhead Squat (25/15# per hand) x 8
  • Row 250 m

Level 2

5 rounds:

  • Overhead Squat (115/75#) x 8
  • Row 250 m

Notes

  • Listen to your body as you recover from the last couple week’s benchmarks.
  • Today we start accumulating some volume for our speed strength cycle.

24 thoughts on “Monday Workout: Overhead Squats and Rowing

  1. OTHER NOTE: for those who plan to do C’ville Strength stuff this week…

    LISTEN TO YOUR BODY. We are doing an Oly Total this weekend (max snatch follwed by max clean & jerk all in one session), so rest up your body as best as possible in order to lift heavy weight!

  2. Level 2
    9:27
    45#

  3. Oh, overhead squats, how do I hate thee? Let me count the ways…

    10:12, 57#… must work on upper body strength

    Also, dreamed that I did Fran Rx. Very sad when I woke up. #obsessed

    1. It looked to me like you were handling that weight easily and with good form. My bet is you can go up.

  4. 9:45 Level 2 @40#
    These are hard for me too, but I should have maybe tried 50#.

  5. Level 2
    10:19
    30# (DB)

  6. 5 rds. w/ 55#
    11 something (tight shoulder)

  7. Thanks for that, just what I needed after a long weekend.

    10:05

  8. 1 rd 45# 4 rd 35#
    10:47

  9. 5:59 L1, 35# OHS

  10. 9:59 Rx first two rounds. 95# OHS the last three

  11. 9:02 (35# KB OHS in left hand)

  12. Level 2 @ 45#
    10:01

  13. 8:59 @ 65#

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