Mark on the Overhead Squat. It was beautiful.

What a great day we had with the Overhead Squat. Saw heaps of PR’s. Remember to write down your weight you got so we can retest it in the future.

Back with Squat 10 today. If this is your 4th session you will be hitting 7.5kg more than you started with. Remember if you fail your 10 reps try the same weight next session and try and hit 10 again.

Good luck to everybody.

 

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A. Squat 10 (Session 4)

1 x 10 reps @ Bar

1 x 10 reps @ 30%

1 x 10 reps @ 50%

1 x 10 reps @ 60%

 1 x 10 reps @ 65% (working set, increase weight by 2.5kg from last session)

(ii) After squats complete 3 sets of 15 walking Front rack lunges (heavy as possible)

 

B. Conditioning

5min AMRAP

200m Run

20 Chest to Bar Pull Ups

20 Deadlifts 80/55kg

20 Box Jumps 60/50cm

1min Rest

7min AMRAP

200m Run

20 Chest to Bar Pull Ups

20 Deadlifts 80/55kg

20 Box Jumps 60/50cm

1min Rest

10min AMRAP

200m Run

20 Chest to Bar Pull Ups

20 Deadlifts 80/55kg

20 Box Jumps 60/50cm

 

* Scale C2B with normal/banded pull ups

 

 

Coach D