Foundational Movement

Overhead Squat

Set-up:

• The stance is with the heels at shoulder width
• Full extension at hips and knees
• Bar held overhead, in the frontal plane, with a wide grip
• Active shoulders (armpits forward and shoulders push up into the bar)
• Elbows locked
• Weight on heels
• Keep the chest up and brace the abdominals to maintain a neutral spine

Execution:

• Maintain constant upward pressure and active shoulders to support the load
• Bar remains in the frontal plane or slightly behind
• Hips travel back and down
• Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
• Knees stay in line with the feet
• Head position is neutral

Finish:

• Return to full extension at the hips and knees with the bar held overhead in the frontal plane to complete the movement

Strength

10 minute alternating EMOM:

A: 5 Overhead Squats

B: 30 Second Plank Hold

(OHS from the rack, these should be heavy-ish. Don’t waste time cleaning, pressing and then getting overhead.  Partner up, so one person planks while one person squats, planks should NOT be performed behind the lifter.  Be smart with your space so the bar don’t drop on you.)

WOD

12 min AMRAP

12 Plate OH walking lunges (45/35)

24 AbMat Sit Ups

12 Push Ups