Monday 2-13-23 Workout Of The Day
A.
E3M – 5
1 Snatch Balance + 2 OHS (from the rack)
For those with no restrictions on an overhead squat perform the above “complex” If you have OHS limitations perform three snatch balance.
Anyone with overhead limitations should perform a power or squat clean + 4 squats from the ground.
We know overhead squats are limitation for some, but don’t be scared of it. Certain movements can be practised to build confidence and better positioning with the overhead squat. If you have any shoulder issues or injuries that limit you from going overhead perform front or back squats. We want members to be able to train no matter what so don’t feel like you shouldn’t show up if something is in the workout that you’re not a rockstar at. Show up and we’ll get you moving!
B.
“Sketchy Ladder”
Ladder – 8
2 OHS
2 C2B Pull Ups
4 OHS
4 C2B Pull Ups
6 OHS
6 C2B Pull Ups
RX: 65/95#
Intermediate: 55/75#
beginner: 35/45#
(front squat variation weights)
RX: 85/115#
Intermediate: 65/95#
Beginner: 55/75# +/-
This letter should be completed with a weight you can comfortably perform 10 overhead squats with. Just like part A. if you have overhead limitations, performed this work out with front squats instead. The goal is to get as far as you possibly can in this ladder in eight minutes by adding two reps every round completed. This is a shorter workout, so the intensity should be high. Move well, and make sure that you don’t fall off the “Sketchy Ladder” 🙂
