February 23, 2007
Overhead Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
John Hackleman, Takedown defense: Distance - video [wmv] [mov]
Posted by lauren at February 23, 2007 10:27 AM
did this tonight.
Can I get a few comments on how to progress on the OHS? I've been stuck at the same weight for quite awhile now. Is it most likely form or strength holding me back? Any suggestions would be appreciated.
I am still new a crossfit and don't know all of the exercises yet. Can someone help me out with what an overhead squat is?
The more i think about it, is it just arms locked above the head and squating?
Nick, the FAQ and the exercise videos will answer all your questions
Thanks I always forget that.
115,115,125,125,135,130,120. Butt to ankles depth, barefoot with heels on a carpet square. Bwt 114#.
Since I don't have a squat rack, I will have to use a weight that I can powersnatch (just to get it over my head for 1 rep).
Does that seem like the correct way to do this?
Nick- As you watch the videos and perform the lift, remind yourself to drive your shoulders into your ears. It seems to be an often missed Que w/people starting out.
Joe G- Have you taken a look at your diet? Also, ask yourself what is your limiting factors? The ability to stay solid as you pull yourself down, how long have you been stuck at that weight, etc... These will often lead to what the issue is. Outside of that, check the Message Board for info and keep working hard.
Bill- You gotta w/what you got... Unless you get creative.
You'll probably be able clean and push press more weight than you can power snatch. My preferred method is to use the clean grip all the way and lower the bar onto the shoulders (behind the neck) after pressing it. There, the snatch/OHS grip can be easily acquired. Another push press and the weight is overhead for the squat. I have also seen folks regrip the bar at full extension (instead of lowering it), but that doesn't appeal to me at all.
Also, check out Jeff Martin's rack in this video. It might give you some ideas and save you the hassle!
T- Good point about the Clean & Press vs. the Power Snatch. The first ones on me next time.
I'm so tempted to do this. I have been working strength for about 6 weeks. Last week on a lark I tried this and got my first BW O/H (185) squat. I have to retest the CFT this sat, so I'll skip this till next time, or maybe give it a shot next week.
Is that black nail polish i see? Haha.
to whoever can help,
i have noticed lately that when i am doing the more intense WODs (such as Barbara), i am ending up with intense headaches and mild dizziness. could it be that i am not breathing properly? is anyone else experiencing these symptoms?
#16 billy: You might need to slow down to let more oxygen reach your brain. Intense metcons make huge oxygen demands and your lungs might not be up to the same task that your muscles are!
Is it normal to get scared just looking at Hackleman? The guy just seeps with badassness, haha...
What does PR mean after the weight in some of the comments? Just wondering.
thanks Josh K, i will take that into consideration
Doc: i believe PR means Personal Record
I thought that doing OHS with the broomstick in every warmup would help, but I'm not sure they did! This is the first time I've ever used any weight in OHS, and it showed!
CFWU x 3, plus 5 reps with 20kg (Oly bar only)
1 - 40kg/90pnds - faltered and did the forward step
2 - 40kg/90pnds - felt OK
1 - 50kg/110pnds - faltered again
3 - 40kg/90pnds - faltered a bit on the last one
Everything felt terrible! On the ones I did OK, I'm not even sure I went down far enough. I finished off with another 5 reps @ 20kg, just to see if I could do the movement, and this felt not too bad, but still pretty ordinary. I then also did 3x3 minutes of Bas' Thai workout on the bag. That made me feel better (or stuffed, anyway!)
If you're new to overhead squats, make sure to adjust the weight backwards as you descend. As you squat down, your center of gravity shifts and you have to off set it by moving the weight backwards. Also, keep the bar over head by trying to stretch the bar apart rather than pushing it up. By stretching, I mean create pressure on the bar by driving the edges of your hands outward. You are using your lats to keep the bar up rather than the smaller deltoid/tricep muscles.
Those two tips alone should bring your overhead squat to at least 50% of your backsquat.
Ran into a few problems with the OHS.
1) I only have dbs, so it really taxes the smaller muscles in the shoulder - I can't "stretch the bar" since I don't have one.
2) The ceiling in my basement is very low - making this a tricky exercise.
At any rate, I got 3 at 60lbs (30x2), and 4 at 70 (35x2). I also got majorly annoyed.
Followed with 1K row (3:19)and 50 db thrusters (60lbs and 50 lbs total.
Last workout before leaving in a couple hours for a two week vacation in Mexico/Seattle:
9 min GS set - 67R/62L. Hand switch at 4:30. Had 5-6 reps remaining with right hand, left was close to cramping. No deadhang reps. Close to ripping a callous under middle finger of right hand; switched hands before the tear.
Nicole, watching you bang our perfect form OHS for 25 reps is very motivating.--Thanks.
OHS 7x1: 185/205/225/245/255/255/255
Limiting factor has become my ability to push press the weight from behind my head. Lowering it to my shoulders afterward is whole new exercise in concentration.
I would recommend working on your military press. Specifically work on proper form and getting a full lock out at the top. Along with building your shoulders and upper back it will also be training your body to support heavy weights above your head. I like MP better than the Jerk because you have to move the weight from your shoulders to your finish position solely using your shoulders and upper back while your lower body(especially the glutes) and lower back and abs have to work very hard to stabilize you even though they aren't moving.
After a while you will go back to the OHS and it will feel much much easier at the same weight. Also what someone else mentioned is critical...get those shoulders to your ears as much as possible (read: don't force it but just mentally think about it), you will know when you have it right because you will suddenly feel very stable with the weight over your head.
I would encourage you to work with really light weights, like a 15# bar, and really get the technique dialed in. Work hard on not letting the bar tip forward as you start the squat.
And don't forget to get your hands in the correct position.
Finally, drop snatches with a 15# bar will help your body learn to be stable in the bottom position.
On last thing. I would recommend what Rippetoe recommends...do 3 sets of 5 reps on the military press twice a week until you stop progressing then back off 10% and build back up.
Male 40 / 6' / 185 lbs.
Then on to some ring work...
first time overhead squatter, recently new crossfitter
this was after doing snatch up to 143(f) b/c i thought that is the only way i could get the bar overhead...then i tried push pressing from behind the neck and found a whole new way to do ohs's...very excited to see what i can do next time
55, 65, 75, 85, 95, 100(PR), 105(F)
95, 115, 115, 115, 125, 125, 135, 155 (f). Felt better on form all-around as improved hamstring flexibility is paying off.
Never done these for maximal effort so it was a learning experience...
145 (PR - as is everything above 100#)
I watched the vids I made of myself and found my squat depth was a function of my confidence. On the last rep my legs were just parallel to the ground. Gotta get deeper next time!
Another learning experience was what to do with the bar after the lift. I started trying to let it back down to my shoulders in front, but the wide grip is somewhat painful in this maneuver. Then I tried lowering to the back of my neck then racking. Same issue. I next tried the 'reverse hang clean' but still not fun. Finally it dawned on me that I have bumper plates! So the last few sets I was able to just dump the weights. Its easier on my shoulders to do that and lift it from the ground to the rack than all the prior alternatives - but thats just me.
Age 28 BW 165
CFWUx3 (with ring dips)
3x5 with 45#
Used power snatch to get all of them overhead. Didn't feel comfortable getting 75# overhead, but felt like I could have squatted it. Next time.
95x5x2, 115x5, 115x10, 135x5, 155, 185, 225(F)
the 185 felt light and easy. could not lock out the press the 225 overhead for the attempt (got a NICE burn on the back of my neck as proof. since 225 is my max press, not much of a surprise. need to get a bigger press so i can OHS more!
6. 165 (fail)
7. 135 (then burned out by doing 20 X 45#)
All reps started with the bar on the ground since don't have an unassisted squat rack (so every rep was really a powersnatch followed by an overhead squat).
Hackleman has game!!!!!!
Watching the Iceman negate the takedown of some of the finest wrestlers/grapplers in the business demonstrates the effectiveness of Hackleman's technique. I really like his thoughts on momentum and movement. Like CF it works plain and simple. Chuck has used the sprawl and movment with brutal effectiveness to keep the fight on the feet where he is unrivaled in power and technique. Thanks for showing this Coach Glassman.
why can't we get a "compare to ? It's the only reason i post!
CFWUx3 (with ring dips)
OHS has to be the most awkward exercise ever
CFWU X 2
OSWU = 45X10,65X8,85X5,100X3
As Rx'd: 115/125/*135/135/145(F)/*145/145(PR)
*Not deep enough so repeated weight.
Used clean & push press to get in overhead position.
4x2 pullup & dip +27.5#
7x1 OHS 75#, 85, 95, 105, 115, 120 pr+15!, 125 solid squat then half way up and dropped it with a CLANG !!!!, still happy though
As rx'd: 105/135/155/175/185/195/205
Deep squats below parallel.
Got 225 half way up before it came crashing down. I need to work on my push press.
2 sets of warm up reps with 45lb bar.
105lb to unstable
20 x 45
10 x 95
5 x 135
3 x 135 - injured
Lost balance and couldn't drop the weight (commercial gym would kick me out) and ended up banging my left thigh and now I can barely walk.
Couldn't do singles, just didn't have it today.
Need to add weight. Having the same problems as everyone else, getting to weight up and down.
QUESTION - Unable to work out yesterday so I doubled up today - yesterday's WOD (HSPU/pullup)/rest/7x1xOHS. So effectively I am on a 1 on/1 off/1 on/1 off schedule. The other option was to do the WODs one day at a time and make up during the rest day, which would be an effective 5 on/1 off through the next 3 day cycle. Is it preferred to double up if possible or make up a WOD on a rest day (if it matters at all)?
Thx for any advice.
175 (got a little sloppy)
I thought the hardest part was trying to hold my shoulders close to my ears with the heavier weight
Just read the comments, will tri again later this week
results for today: 3x 30-40-45-45 kg 3x3x50 kg
this is harder then it looks.
Have fun, Johan
...heart wasn't in it
I worked out light and focused on form
Tim: 5' 10", 185#, 31yom
155x5, 185x3, 205, 205, 215, 225, 225(PR?)
I think that is a PR for me. Sure felt like one (scary), so did it twice.
ps. What is this push press I keep hearing about? If you go from squat stands you can duck under, lock it out, quarter squat it, then go down for the full squat and repeat as many times as necessary.
The way I figure, this exercise is for the snatch, and a press-out will disqualify your snatch attempt. Therefore it makes more sense to practice lock-outs than press-outs.
Just my $0.02. There is no earthly reason why OPT should not be putting up appalling numbers, and thus it is my duty to note this. Although I was delighted to measure up for once :-)
Also, that's the way I see it done in the videos.
pps. My left butt cheek feels like I am about to tear it off of the bone. How do those of you who worry about level floor surfaces ensure that your floor is actually level? This is a serious question.
Lately I have been greatly concerned by the feeling that, when I go heavy on deadlifts, squats, or squat variations, the two sides of my body seem to be loaded differently. I have been paying a lot of attention to my feet, and found the flattest part of my garage to consistently use as my 'heavy' lifting surface, but I'm worried that it's not 100% level and I may be doing bad things to my back.
Any ideas? Like from contractors, carpenters, etc. that do the WOD and going heavy... somebody has to have had this problem before, there's a blindingly obvious solution I'm sure, but my 36" bubble level isn't it :-)
ppps. Why no link to older versions of this WOD? I can't figure out whether I got a PR, having become totally dependent upon the trained-monkey link-clicking method of consulting my 'logs'. It's altogether too easy to take this favor/service for granted.
Thanks Coach, for making the easy things easier and keeping me focused on the hard things.
Since my upperbody strength is weak this is what I did for my WOD
45 lbs overhead squats 7/1 reps
55 lbs 10 reps ....well couldnt keep over my head properly so I cheated and rested bar on top of my shoulders behind my head
followed by 120 situps in 1:47
85 pr though depth not quite a2a
85 a2a this time
All a2a. Could have gone heavier, but racking the bar became a logistical (or maybe psychological) nightmare. I figured I'd save myself from injury and figure out a better method for next time.
55, 95, 105, 125(f), 125(pr), 135(f)not deep enough, 135(pr)
all weights in pounds
The tip about placing the shoulders in the ears really helped.
Overhead Squat - 7X1
1:39/1:34/1:34/1:44 - 1:30 rest between each 400
I think I psyched myself out on the first attempt at 135. I had put 2 45# plates on, and I noticed someone was watching…failed with a rather large crash. Worked back up, only this time left the 35s on and added two 10s. Had to fight it, but I got it down and up with only minor wobble! 15 more pounds to a body weight OHS! Now just need to get the running speed up…
#62, Tim T.
In response to your butt cheek problem. I believe I've seen a product used for leveling out the cracks and dips in a subfloor, before putting down tile. You basically just pour it on the floor and let it set into any depressions. It then hardens and you have a level floor. That would work if the issue was dips or depressions in the floor. If the floor is actually slanted, you could probably build a frame around it and then let it set. Not sure what it's called, but it should be available in the flooring section at HD or Lowes.
Also, not sure what the long term durability would be, but you could throw a horse stall mat over the top to make it last longer.
Warm-up practice with lower weights/bars. Squating to homemade Dynamax ball que.
75 not all the way down
Tim, good luck with your deck aka floor, I would think you could build the lifting platform described in the 'ultimate gym' issue (or somewhere on this site) and level the platform ... if you have room for such.
First time doing this lift more than 95#:
-95, 115, 135, 155 (this one was ugly, nearly lost the weight high, shoulder tweak recovering control, seems like going heavier is a bad idea until I can nail this lift and/or get bumpers)
-135, 135, 135
Did a Navy fitness test, gained 6 sit ups (PR for these), lost 6 pushups, cut 28s off the 1.5 run on half the mileage I was running before the last test. Doing 3 minutes of Abmat SU nightly for a week along with other xfit work has made a noticeable improvement in my situp performance.
All sets were ass to ankles with steady balance. (working on FULL range of motion has help me immensely, guess my brother was right all this time)
195 (new PR)
215 (newer PR)
230 (newest PR)
250 didn't quite happen
Couldn't hold the weight steady in the locked OH position. Think I just need more practice with OH weight. Yesterdays work out might have had a residual effect on me today. Any tips as to help develop shoulder strength for OH lifts???
My personal improvement in all aspects of fitness has surpassed my wildest expectations, and I've only been doing this since Dec. And the funny thing is, I get ask more now if I work out alot than when I used to lift 2-3 hours a day 6 days a week. I'd like to give thanks to Crossfit and everyone on the message boards for all the help.
all to dynamax ball...had a spotter on each side help me get the 225 overhead...couldn't press it without help...didn't expect to get it...very happy
GETTING THE WEIGHT UP:
The easiest way to get the weight up is to rack the bar like you're going to do back squat. Step back a few feet, take a deep breath and JERK (jump and drop under the weight, takes little or no arm strength) the weight up to the locked overhead position. Just do a jerk with your legs parallel in squat position, probably no need to go to a split jerk with these lighter weights.
To return the bar, just lower (with control) to the back of your neck and rack it like you would a back squat.
First time OHS.
Worked on form with 45 lb barbell - need lots of work.
75 (failed, fell forward)
75 (1) but weight too far forward
75 (1) better
85 (1) on toes, badly
85 (1) better
95 (1) feels like too much weight on insteps
105 (failed, fell forward)
105 (1) terrible form
45(5) Shoulders smoked, pride bruised, happy to discover a new weakness to attend to.
#62, Tim T
Tim, one more thing to consider. Might the problem be with uneveness in your body rather than the floor? Is one side noticeably stonger than the other?
I was doing a medicine ball OH throw several months ago and noticed that every single toss ended up left of center. I added some single leg squats/pistols/balance work to my warm up, and the throws evened out. I have also had to even out some inequalities in my shoulders with dumbbell work that has really helped my overhead lifts.
Just another way to look at it...
Male / 34 yrs / 160 lbs
CFWU x 3
115 x 3
First time ever doing OH Squats. Man! They are way harder than I thought they would be. It was not so much the strength aspect that got me, but balancing as you go to the bottom of the rep was a killer. The only way I could get the reps off was to keep them slow and deliberate.
CFWU x1. All in lbs.
Old PR wasn't much more than 135 i think. Long time ago!
I had similar results on my last PRT, sit ups remain hard for me, ( usually max out but it's a struggle) what was your ab mat protocol?
TSCHANZY 44YOM 170LBS 5'9"
WOW THAT IS HARD, REALLY LACK TECHNIQUE AND SHOULDER FLEXIBILITY!
COMPLETED IMMEDIATELY AFTER THE HS AND PU WO FROM YESTERDAY
Waking up with a tight back that I never could loosen up pretty much doomed this WOD.
warmup OHS 45x8
The CF PR crew:
5 min jump rope
Ruben and Rafael:
everything above 135# was PR for both of us
41 yom 6'1" 173#
practiced GHD sit-up's after
A very Morpheus looking John Hackleman.
Is that nail polish or broken toe nails?
OHS not feeling too good on the knee. Did deadlifts instead.
Felt good. Knee was a little stiff towards the end.
M, 41 years
6' , 195 lbs.
I called the last two lifts failures because my form totally sucked. I'm running on 7 hrs. of sleep in the past 2 days and my left shoulder is really bothering me from the HSPU and pullups on wednesday. Excuses,excuses. I don't know if it was the HSPU or the Kipping pullups that bothered me, but pressing the weight up today for the OH squats really hurt. The pain seems to be coming from between the rear and middle deltoid. Throbbing aching pain with sharp waves of pain when pressing up or pulling. It's happened before and I just had to give it some rest. I hate laying off though.
CFWUx2 (45# OHS)
Was not feeling the OHS today.
also did 3x3 225# bench
Rt shoulder was not feeling that either.
(sets of 1)
#23 Joey....I sure wish I had read your comment before my wod, that sure would have helped, maybe I will hit it again later...
OHS Practice 3x 30-40-45
Lack of flexibility is staggering.
Post: BP work.
5-11, 185lbs, 32yom
have never attempted a max OHS. Feel very comfortable doing OHS with wooden pole however so I've got the foundation I suppose. That said,
WU w/ 5 x bar, 3x55, 2x65
1x95 (piss poor form)
1x95 (again, sloppy and painful)
1x85 (better, not perfect)
1x85 (this one was perfect!)
1x85 (close to perfect)
I obviously need major improvement on this lift. Does anyone do Oly bar OHS on the CFWU, or do most people use a broom stick/wooden pole? I suppose using the OLY bar for the CFWU would greatly improve my OHS form/ability to handle greater weight, no?
115 (poor form)
Question, when doing OHS I was feeling the muscle in the middle section of my back from neck to waist all around my spine tighten up, a good tighten up though. I didnt if this was because the weight was too far behind my head or if I was doing it correctly. Any input would be great
**i didnt KNOW if this was because...**
Sept 11, 2006 was an Overhead Squat for singles day. Back then it was 11 sets of singles.
I go to the archives section, click on a previous month, hit control and f at the same time, type in the exercise you are looking for and up comes the day that exercise was involved in a WOD. Not as easy as a trained monkey "click here" button, but it works.
Thanks for the program Coach.
oops...I mean 10 sets of singles
Overhead Squat Warm-up:
4 x 45#
2 x 55#
Overhead Squat 1-1-1-1-1-1-1 reps
1 x 65#
1 x 75#
1 x 85# (tie-PR)
1 x 90# (PR)
1 x 95# (PR again)
1 x 100# (PR again again, but wobbly)
1 x 100# (Solid PR!)
15# PR which for me is huge! Adding in the 45# OHS to my warm-up has significantly helped me with the confidence on this lift.
First time with weighted OH squats. Decided to go for form and reps, completed 8 reps at 95lbs.
12rep CFWUx3 (ring dips)
Just bought some bumper plates but only have 2x45's and 2x25's, so...
95x3, 135x2, 135x2, 135x2, 135x2.5
I knew 185 would be too much without a rack. I'm gonna add some more plates next month.
E-dogg: I use a 45lb oly bar for my CFWU and I'm considering doing 95lbs in another month. It has done wonders for my OHS technique and confidence. I can't wait to really go for PR with a rack and enough bumpers!
Tim T: I like your lock-out technique but for many of us who don't have racks, we have to clean and push press the weight.
225 felt solid, all sets butt to ankles depth
Subbed my own WOD today:
five rounds of:
135lb bear (had to switch out to 95lb after 3 reps on 3rd-5th set)
Followed with 2 30/30 squats. Convinced my workout partner to throw in one set of 30/30 after, but couldn't convince him to do the second. He's a bit behind in overall fitness, having only worked out for three months or so, but it's fun to push him a little bit further every day. Helps him to see the difference between what he thinks he can do and what he actually can do.
practiced cleans 3x each
115 a little better
working on form.
5x45, 3x65, 1x75 terrible form so I gave up
Unit PT then
3x45, 3x65, (form advise from trainer)
2x95 (getting better)
2x95 (first good, second sucked)
2x95 (first good, second sucked)
2x95 (first sucked, second good)
2x95 (both better)
2x95 (both good, think I can do more but it will wait until next time)
I can do 95 twice now. I guess I'm 1/13th as strong as Nicole.
Once upon a time I did 155lbs, honest I really did! Andrew where were you?
Have been trying to "get" OHS's for almost a year, and today I was finally able to do a little weight.
75 95 95 105 115 115 95.
Followed with 7 A to A sets of 275lb. back squats, just because. Get some...
OH Squat 95x5, 115x3
WOD: 135, 145, 5x155
All to parallel. Depth and form has come a long way, still have some room for improvement.
I think the wide-grip, behind the head push-press to get started was the hardest part.
cfwux3rds 15reps of ohs,pushups,situps,back ext 10 ring dips 7pu's
85x1 105x1 125x1 135x1 145x1 (didn't feel right)
145x1 155x1 165x1 (new pr +10)
95x5 for form
fooled around on rings
1x75,85,90,95,100,105,105; 3x85; then some weighted dips, 1x55,65,75,85 and 5x1 mi bike sprints @4 min, 1:59-1:40 finishes. I need a nap. Everyone, enjoy your CF sabbath. Thanks, Coach! BW:171, Y/A 58
Uhhh, I seriously don't know where the hell this came from, I think my previous best was in the 160's? I started at 133 and just kept on going forever, I felt like that dude from Unbreakable. I even have a witness to this event. Needless to say, I'm encouraged by this.
CFWU x 3
These felt good, but need more practice. Video taping lifts is a good teacher. I've been using a large mirror to check depth when doing the lift, which I think will screw up my lift when I don't have a mirror.
For my records- Hanging Snatch Balance prior and 50 dbl unders, 50 kipping hanging knee raises and 50 52lb KB swings post.
Getting the bar into position was such a bear I just did the last two reps in one go. I could probably get 185 but just wasn't in it today. Never done more than 5rm so everything after 135lb was a PB
much better than expected after technical help from gaucoin. big thanks
previously could never get over 55
kipping practice and ghd sit ups after.
no power rack, squats to 16 inch bench
So when I first started CF all I could do was a broomstick for these, so I am making some progress
50 (weak form)
40 (weak form)
OHS WoD: 115, 115, 115, 125, 115, 120, 120 lbs.
-5 sets of additional HSCs: 95 through 135lbs.
45 / 179
The fitness instructor at the office wanted to do a CrossFit workout with me today. I know, a potential convert. Everyone's invited, few show up! She wasn't to happy doing OHS so we subbed Fight Gone Bad. She smoked me!
sub'ed 20# DB Thrusters for the wall ball shots.
104-84-75 = 263 (back in December - 255)
sub'ed 15# DB for round 1 Thrusters and then 12# DB
sub'ed 45# Sumos
sub'ed 16" box jumps
sub'ed 45# Push Presses
Fitness Instructor (32/115) - 101-98-97 = 296
these are so embarassing when they go wrong
cleaned the first five from the floor, then decided to try from the rack.
85 (ugly not a2a)
44/m/184 - OHS
205 *I think this tied my old PR but can't remember for sure.
225 missed, couldn't get the weight to arms length. Slight tweak of R shoulder so I called it good.
My limitation is shoulder strength. Balance good, 215 felt like an easy squat once I had it at arms length. But hey, I happy to get 31 lbs over BW
I saw tanks post and #89 and thought holy smokes until I read it more carefully and saw it was DL.
Jumping one armed pullups 5x2
first attempt at 10 min db clean and jerk/press
35lb dumbells 80 reps, shoulders fried. Only 70 reps away from elite. Great workout
bw 258, 22.5%bf
First time doing OHS, felt great once I got into the grove. Shoulders were exhausted after 10x65 to practice form, but went ahead anyway:
1000m rowing, lvl. 10, 4:05
M / 37 / 185
155, Fail twice
155, 1 Rep, 5 times
Weight was not as difficult as keeping myself balanced….
50,55,60,65,70,75,and 80 LBS
85 (left heel came way off deck)
95 (failed - bar crashed fwd)
95 (Left heal again and then I failed)
45x3 Still something weird going on with the left heel.
Crossfitting for over a year and I still can't do OHSs - HELP!
worked a little with 135# but hip flexor strain from sunday still uncomfortable for a max attempt.
Did BW squat 1 set 250 reps 7:30 steady with no pause
Pull-ups and push-ups
Cleaned and pressed weight from floor with snatch grip.
Worked up to 185.
CFWU X 2
W/up sets 10 X 45 5 X 66
1 X 88
1 X 99
1 X 110
1 X 121
1 X 132
1 X 132
1 X 132
First time doing OHS beyond 77lbs, so all sets were PRs. All reps completed with a 1-2 second pause at the bottom to check for balance. Sore wrists was the limiting factor, and I do mean sore wrists-OUCH!
Now I normally would not be seen dead using a squatting pad as I feel there only for mambie pambie whooses. However, it made all the difference when returning the bar to behind the neck after each rep. So when doing OHS I'll be joining the ranks of the mambie pambie whooses.
The Dirty Dozen continued.
Myth #10 Exercise "wears out the joints"
100% false! All the evidence shows that far from wearing out joints, regular exercise actually enhances and protects joint health.The sure way to decreased joint mobility and increased degeneration of the joint tissues is to stop using that joint. The caveat however is that the exercise you do works the joints through their "normal" range of motion and doesn't impose any undue mechanical stresses or strain for which the joint is not designed. So for example, if you had an old ankle injury that introduced twisting forces when running and prevented a normal stride pattern, the extra stresses and strains transmitted up to the knees and hips could be harmful to the joints. Likewise, an incorrectly set saddle position on a bike could be detrimental to the knee joints if used for extended periods.
To be continued.
Wow, after healing from that 95lb OHS day a while back I can go much heavier than I thought I could before!
This is my first time doing overheads, felt pretty good except when lowering the bar to rest between sets.
185lbs couldnt make it all the way dow and dam near fell over
135lbs for the remaining 3 reps
Not sure if I tied my PR or not. The hardest part is re-racking the weights w/out killing myself. I need to get Bumper Plates!
The Dr asked me today what kind of ball stuff I do for my core. I told her that I didn't exactly do the typical core stuff. ;P
Get some, Go again!
39yom 5'6" 165#
Started on floor--clean and push press to get weight in position--quads parallel to floor.
Added 30 lbs since last time--thanks to all for the form tips. Next time will work on pinching shoulders to ears.
Second time with OHS
185 (failed; lost my balance)
CFWU x 3
Shoulders beat from yesterday
Couldn't stabalize the 150 with my right shoulder. Squats felt solid and deep.
big pipe: bw 185
95, 115, 135, 155 (f), 155PR, 155, 155(f)
finally seeing some gains and decent form some of the time, previous pr 115
warmup 9 min mile
The hardest part is lifting the weight up.
130 felt good. 135 was a little rough.
BW168 age 38
250 meter row
one arm over head lunges 25 per arm 25#
12 knees to elbows
looked cooler/easier on the video
115/135/145/155/165/175 and then 155x4 for an unknown reason.
Probably could have gone up to 180 -my old PR- but my shoulder started fealing a little tweaky.
And I could look at Jeff Martin's rack all day, every day.
This was a long road.
10 x bar
88 for 3
I'm finding the OH Squats to be either very solid....or not, there's nothing in between. Took the bar from the rack in a squat position, walked out and push jerked it to position. After completion (or failure) dropped to ground and reset.
"All the evidence shows that far from wearing out joints, regular exercise actually enhances and protects joint health."
All of the evidence? Really? A few "regular" distance runners might disagree with you on that.
"The caveat however is that the exercise you do works the joints through their "normal" range of motion and doesn't impose any undue mechanical stresses or strain for which the joint is not designed."
And you illustrate this using saddle position on a bike. I'm not sure what you mean by "designed," or who you think designed our joints, but do you really think the knee was designed with bicycling in mind?
You seem to be saying that exercise will enhance and protect joint health unless it's exercise that doesn't. Noted.
hard time keeping my balance
f 32 150bw
CFWU x 3
Did the deadlifts from the other day as I couldn't that day.
105X1,115X1,125X1,135X1,145X1,150 COULDN'T PRESS OVERHEAD,135X1,145X1
was in a hurry when i looked at the WOD. i thought it said 10 sets of singles. oh well!
Not deep enough at 135.
I am unable to keep the bar directly ovrhead as I squat because of bad flexibility in my shoulders. Any specific stretches or exercises that you would suggest.
age 17 bw 165
single arm db snatches, 10reps (alternating arms)
First time doing overhead squats, did the best when we kept the bar back behind our head...
Dips/pulls(w/help) 1/2 mile for warm up
2 sets to warm up
115, 135, 135(f), 115, 115, 115, 115(best form)
OHS: 45, 55, 55, 55, 55, 55, 55 (decent form)
male, 27, 6'2", 250lbs
1st time OHS...very interesting. Practiced w/weights from 20lbs - 50 lbs.
85 - felt pretty good
85 - almost failed...a little sloppy
75 - a little sloppy. dropped weight to improve technique
65 - better technique
75 - good
80 - good
Need more practice to get more comfortable w/the OHS.
Anyone have any thoughts on using Creatine with Crossfit? I'm not interested in bulking up, just improving my performance and delaying fatigue. Anyone have good results with this combo?
This site and all you X-fitters are my inspiration. Keep it up!
First time doing OHS with relatively real weight. Still not flexible enough to do with great form.
85 x 85 x 85 x 85 x 85 x 85 x 95 (ouch)
Figured out how to use pullup machine to do assisted bar muscle-ups. Countdown is on, starting at 60lbs assistance...
Did this last week. Worked up to 185# failed at 200#
BW = 190
N, BW 113: 45, 55, 65, 75, 85, 95 (f), 95 (pr)
J, BW 165: 115, 124, 135, 145, 165, 185, 195 (pr)
Missed that this was overhead squat. all squats are standard in a rack. I'm having some problems getting comfortable with max effort lifts. Hopefully as I get more used to lifting again it will get better.
CFWU x 3
push press X 15
135 x 5
Did some extra sets after WOD, needed to work on form and technique.
34 male,160 lbs
1 1/2 hr basketball then....
WTF???!!! I HATE this evil exercise of the damned!!
2min Rest Betw attempts
How much time should elapse between each set?
BW = 159 lbs.
117 x 1 (failed)
117 x 1
117 x 1
127 x 1
127 x 1
137 x 1
147 x 1 (pr)
157 x 1 (pr)
All sets are from push press behind the neck. Bar slipped a little bit as I was reracking it behind my back after finishing the last set. Need to watch out for that next time.
Note to self: Use standard pronated grip with the thumbs just outside smooth part of bar. Do not go too wide on grip.
OHS WU- 45x10, 55x5, 65x3
Anxious for someone to watch my form. Not sure what it is looking like.
5 rounds: 25 Presses 50#
20 Upright row 45 #
15 Thrusters, 50#
10 Dips (bench and asst)
15 min Stairmaster
Tired out last couple days, not feeling "on" in the workouts. Looking forward to rest day.
the Stairmaster was an add on- did NOT do 15 min for 5 rounds! :)
28 y/o 170 lb 5’10” approx 11% bf
CFWU-pu x 3. Subbed 9 ring dips per round.
Overhead squat 45lbs x 5.
55lbs x 1*
65lbs x F, 1*
75lbs x 1*
85lbs x 2*
95lbs x 1*-1-1
3 minutes rest per set. *PR
All A2A. Form felt pretty solid during movement. Hardest parts were wrist flexibility and unloading the bar after each set, no bumper plates…
then ran a 10K in 39:42
followed by a double whopper with cheese at BK.
bw 200, age 45
95, 115, 115, 135, 145, 145, 155
thanks to everyone that pointed out the quickset cement and Greg Everett custom Oly platform ideas. Like I said, it was going to be something blindingly obvious.
And also it's quite possible that my body is getting in the way -- I do have a 5 degree right-leaning scoliosis. It's much worse when I don't use my lifting shoes -- I now deadlift in Oly shoes. Hey, might as well do it right, n'est pas?
Thanks also to MCCORRY for the link. It turns out that I managed to get 235# up before, however I think my form was a lot better this time... so... Regardless, now I will have to shoot for 245# a2a.
I hated my squat stands for a long time because they are one piece, not the fun two-piece kind with super-heavy bottoms. Nonetheless they get the job done and for $75 I am now happy I got 'em.
Thanks again to everyone who offered their assistance. For my personal confidence I feel like the biggest help has come from HSPUs. I may go home and try to knock out 235# and 245# tonite.
#186 charlie -- 157% of bodyweight -- that is bad ass stuff. Congratulations.
145/ 165/ 165/ 165/ 165 almost got killed when hand slipped on the bar, called it a day. Need a rack and bumpers badly.
45lbsX10 shoulder presses for WU
95X5 for WU
Using squat rack and push-pressing to position.
115-115-115-115-125-125-125 (All PRs - was 95lbs on 070125).
I'm really starting to like OHS. I think it's just because they really kick my ass. I'm starting to progress and I get really stoked. This was the first time increasing my weight and maintaining form, a2a:
45 x 10 65, 75, 85, 95, 95, 115(PR), 115 x 5 (PR!!)
Next time I'll start higher and go higher. Those shoulder stretches have really helped.
WU: 5 min stat. bike, 3xmod-CPWU (fewer pushups and pull ups). Changed dip assist from 70 to 55lbs.
Wt WU: Shoulder stretch with tone bar, OHS barx5
Work sets:95/115/125(sloppy form)/125(better)/130(OK)/135(oh yeah!)/135-fail/115
Then barx10 fast with good form.
Then to grocery store w/ the Mrs and then to Cardio Kick Box for 30 min.
Needed an outlet for my new fitness so started taking Krav Maga on 21 Feb.
Jammed knee is doing much better. Not so much as a twitch on the OHS but strangely, still bothers me a bit going down stairs.
Really enjoy reading everyone's post. Good inspirational material.
Coach, thanks for everything on this site.
First ohs in about a year due to bum shoulder.
then 108 26# kb snatches in 5 min
As rx'd: 95, 105, 115, 125, 135(pr), 145(pr), 155(f)
Looking strong Tim!
M 50 69" 181 CFT 715
Warmup C2 1k 4:30
Squats, OHS with bar, then:
115, 135, 155, 165, 170, 175, 180.
After 155 it was all PR. Been doing lots of handstand practice.
3x3 #135 OHS, 3x6 #95 snatch balance, 3x6 KTE, 2x 880 @ 7:00 pace
Age 51/BW 240#
OHS 7 x 1 (65/75/85/95/105/115/115); first time over 100#
OHS, 7 singles. All weight in lbs.
Felt good during the movement. I lost concentration and the weight fell forward on the 5th attempt. Controlling the weight back from overhead with a snatch-type hand placement to rack was the scariest thing I have experienced working out.
It may be time for an Olympic weight set soon.
Didn't want to go any heavier due to floor stability issues in the new fire station...and captains complaining about us shaking the building...boohoo! Joe says he could have done 260 otherwise...
WOD as Rx'd:
need a lot of work on OHS.
Sept 11th 2006 was the last time we did OH Squats but it was 10 sets.
1 x 95
1 x 115
1 x 125
1 x 135
1 x 140
1 x 145
1 x 145
115 X 1
135 X 1 (PR)
145 X 1
150 X 1
155 X fail
160 X 1
165 X 1
Up 45 Pounds since last time
115 X 1
135 X 1 (PR)
145 X 1
150 X 1
155 X fail
160 X 1
165 X 1
Up 45 Pounds since last time.
First time I've felt confident enough to test 1RM OHS. No bumper plates, so my failed rep got the attention of everyone in the gym... including a couple of employees... CRASH!! I was in one of those power rack things and had set the safety bars as high as possible while still allowing A2A, so at least it didn't go to the ground. Anyway:
45x8, 65x5, 75x4, 95x3
The last time I did OHS I could barely control a single rep at 95#. The biggest difference from then to now is increased core strength, and use of a few coaching cues in my head: "buddha belly" "shoulders to ears" and "pull the bar apart"
135 for sure next time!
45 x 3 (WU)
135 (f, due to bad form and lack of depth, ribs still funky but getting better...oh, and it might be 'cause I doubled up on the WOD today; many HSPU's and PU's hours before all this.)
Last day of resting my foot from CrossFit.
Thanks for your kind remarks regarding the Dirty Dozen Fitness Myths.
Hope your foots ok! Try not over do it for the first couple of training sessions.
Your friend in Fitness and Health
knee still killing me and hurt ROM
First Time on this one. Tough !
65F-not down all the way
Ok, it the picture has that dude painted his toe nails or are they black and blue from running or some other cause?
DONE FEB 24
10x sampson stretch, pullups, ringsdips, knees-to-elbows, goodmornings & overheadsquats @ 45#
8x overheadsquats @ 45#
6x overheadsquats @ 65#
4x overheadsquats @ 85#
Previous best was 95# so, today is an improvement. But I don't think the technique has improved. More just the ability to force the weight up. The 105 and 110# reps felt ugly with the weight moving forward of my heels and just barely getting to parrallel. I got it done though. Will work on form and shoulder strength.
43 / 201
I plan on taking it slow and to not push. Stretching is a for sure thing. Possibly one of the biggest reasons that I got injured in the first place is that I got slack on stretching after every WO.
Lesson learned. :)
i suck sooo bad i'm posting this a day late in hopes nobody see it.
started with 25lb curl bar then 45 lb standard bar.
in the past i've used a very wide grip to compensate for poor shoulder flexibility.
if i keep my grip inside the BP lines i failed at 60lbs (the weight pulls me off balance)
i managed 65 with the very wide grip.
when i started last year i couldn't do a single OHS even with a broomstick.
At this rate i'll hit impressive numbers when i'm 116 yrs old.
#72, if you ever read this try holding a weight about 85% of what you can OHS for sets of about 20-30 seconds. It will help improve stability and strength.
215 - PR
220 - a little wobbly so I didn't count it as a full rep.
Better flex in shoulders - better form
30 yr old male; 190lbs
CFWU x 2
1x165 (failed; lost balance about 1/2 way up)
Hardest part was clean/push pressing the bar overhead, and THEN moving hands to wide position; even harder was controlling weight after squat.
topped out at 160
feel likecould have done fair amount more, but couldn't shoulder press anymore
Bdy Wgt 188
165x1 (5 sets)
This is the first time I have ever done these. Thanks to Bill Cattley for the tips.
5 sets of 8 full dead hang PU, totally disengaged shoulders at the bottom, done in between, slowly.
95 for 5 sets
115 x 1
135 x 1 (form compromised)
Failure @ 145 - too much weight
Failure @ 135 - loss of focus
Don't have oly weights so dumping weights makes a BIG racket...
couldn't remember how many reps were RX'd, so I ended up doing 10: 95,115,125,135,145,155,165,175F,155,155,155.
Then cleans: 3x95,3x115,3x135,155,175,205F,185,185
cfwu x 3
185lbs NEW PR by 20lbs
finished with weighted pullups
95, 115, 135, 155, 135, 135, 135, 135. 15 min ellip wu 16/16.
cfwu x 3 with oly bar for ohs
Neil 5x5 Still working on form
75/85/90/95/100/105/110PR; all to 11" box
Old PR 100, not that I've been able to get above 90 for months...felt like I could have done more even, but decided to keep it at 7 singles. BW is within reach! Worked on DB snatches, thrusters, and muscle ups later.
Missed a week so I attempted this one after DL 1x7 and 30-10-20-20-10-30 HSPU/PullU WOD's:
CFWU and 500m row
Shoulder flexibility still holding me back from heavier weights. Anything higher then the 125 would of been ugly and not all the way down.
Finished with some handstand practice and L-PUs
HAving trouble push pressing from behind the neck. I felt I could have done more.
-WOD - OHS w/u 5x45#, 3x85#
95# (repeated to get form better)
120# (PR, as are all the previous ones)
-Ring work - got another muscle up, just to show it wasn't a dream...did max ring pushups, got 20 and was pleasantly surprised
Can anyone explain the start of an ovh squat...I'v seen Nicole and others clean the bar from the ground, then set the bar on their shoulders like as if to "back Squat the weight", but then to start the excercise they do a behind the neck push press to the locking position, above the head, to start the ovh squat.
My question is why isn't a clean and press (anteriorly speaking) to locking position suffecient?? Must I always bring the weight up and over my head and then down behind my head to rest on my shoulders first? What would be the purpose of these people seen doing this? This strikes me as not a great idea, the range of motion undoubtly compromises the shoulder joint.....does anyone agree/diagree or know why videos on the website show it being performed this way.(I did them yesterday like that and dislocated my shoulder with the bar in hand trying to bring it back to my shoulders in the begining...A long road a head for me)...Coach, I feel that the movement is not one that Crossfit should accept or show clips of without noting that it shouldn't be performed this way....("IF" it shouldn't be?) any reply would be appreciated.
Jake, Nicole did 25 reps of that weight, I highly doubt that if she was about to attempt a one rep max that she'd pull the bar from the floor in the same manner. Honestly, a bit of common sense goes a long way here; you can get the bar in the exact same position by putting it on a squat rack, getting it on your shoulders from there, setting your hands and then push-jerking it up overhead. You can only be a strong as your weakest link so if you can't get the weight up there it's a pretty obvious sign that you shouldn't be attempting said weight for a 1RM. I'm pretty sure that when they posted that video the first thing that ran through their minds wasn't, "I hope people don't try to perform some sort of shoulder dislocating manouver before attempting to do a 1RM overhead squat." Seriously, I'm not trying to bust your chops too badly here, but I think sometimes if people just read their questions before they hit post or simply studied the site more carefully the answers would come to them more readily...
Boy do I need some shoulder flexibility work ...
This cheap gym didn't have 2 2.5lb plates! Definitely will read up on OHS form and ways to improve flexibility ...
135# X 7
Late post, my first time doing overhead squats with weight.
1 - 95
2 - 105
3 - 115
4 - 125
5 - 135
6 - 145
7 - 155(Barely made it)
Well agreed Gaucoin, Thank you for your reply.
I do take full responsibility for the lack of common sense and good judgement in considering the movement that I attempted, however I did not quite have a 1RM #of weight on the bar when this happened and would be quick to retort that this injury could happen easily when little weight is applied to this ROM. I would agree that *** Having heavier weight would however, increase someones chances for injury. ***
I never did, had, or will, or would say that Crossfit would intentionally post info. in the form of literature or videos with the purpose to injure people! I am not that ignorant...your point on common sense was taken though. And a good one....
Alruistically speaking, I did read my question before posting and I have "studied" the website for some time now, and obviously, I still felt it needed to be asked, it needed to be said, it needed to be noted, it needed to be addressed, it needed to be questioned, it needs to be held to the highest form of Constructive concern and consideration(that being, Crossfit hq and all members of this great program.),its the only way anything changes or becomes greater or more pure! So Thank you for challenging my ideas and ideals, I hope my posts aren't taken as complaints or smack talking! Challenging my, yours and their ideas and ideals is how we grow and become greater,...Thank God and Country for having the freedom to do these things...for others....
217,had spotters assist to overhead, I got it but my squat was high.
223 felt great going down, good depth, but the weight shifted forward on the way up, lost it forward.
202 got it good depth.
133 for reps to work alittle form.
Jake, I think the other answer to why Nicole would get the weight up in that manner is so that she can re-adjust her hands from a clean and press width to a snatch/OHS width while the bar is resting on her shoulders, then drop snatch (or is it snatch balance or something else?) the weight overhead. If she just cleaned and pressed/jerked, her hands would be too narrow.
On a personal note, I use a squat rack with little pegs that are high enough that I can basically pick it up and replace it already in a overhead position. This allows me to hold more weight overhead than I could get there on my own, which I have to accept may be dangerous, but is also beneficial to me mentally--if I know I can support 110# for an OHS, it makes lesser weights for a snatch or jerk less intimidating. Still I wish I had some bumper plates!
95 max. Felt cery awkward and unstable. Strength wise, I probably could have lifted more but I was concentrating on my form and balance
Can't seem to get any consistent form with these...I come off of my heels on two out of every three.
Well all I can say is that if you are hurting yourself with the lighter weights you need to address that issue before you can safely do 1RMs.
Paul Sub x5
85,95,105f,105,85x2,85x2 for form
pathetic effort,too rushed for time,head not in it today
80lbs. (its still a PR)
WU - run 500m
2 x 10 OHS 24#
2 x 5 OHS 36#
WOD - 45/65/75/85/95/105/115.
form was a little shaky on last 2 reps - mostly in the shoulders and in keeping the arms extended
finished with one last set of 95# x3 - pretty much all i had left.
first time doing OHS with any real weight. found it difficult to get the last 3 rep weights over the head and into the starting position.
finished with 'Cindy' - 14 rounds.
CFWU (x3) with jumping pull-ups and knee push-ups
35 (first ever overhead squat w/ weight), 55, 79, 79, 79, 79, 79
first time OHS with weight - done immediately after HSPU/Pullup WOD
5 x 45lb.
3 x 55lb. (form failed)
realize that i have a lot of work to do. flexibility was weak at best. decided to do "squat therapy" instead. very useful. i think i might add this to my warm-up more often.
20, 24.8, 30, 34.8, 37, 40, 42.2kg
#23 comments were helpful.
Done on 2/25/07 after "Cindy"
Did this one a day later and then helped Charlene on Sunday.
Bill- 46yom 179bw, Char- 42yof 141bw
Bill- (did in Indy with Dyson) 1 mile run-CFWU
Charlene- (hurt back so worked on technique and form) 45,65,55,55,65,65,70(pr)
Form still terrible on OH squat, so i didn't go for heavy, just did lots of practice with the bar to work on form.
done sunday 2/25 45lbs, 3x15 reps, then did shoulder press/push press with 95lbs for 3x15 with box jumps 3x20 to call it a real workout.
155 (CJd, then OHS)
Its a PR but was scared to go heavier.
Warmed up with just the bar-- I'm new to Crossfit and wanted to get the ergonomics correct. I'm embarrassed by these results, but heck... its a start.
I tried to jump to 135 lbs, but could not get the bar over my head. What I might do with "Josh" (peace of Christ be with you) is place the safeties for the bar at shoulder level and lift from there.
totally lost the first attempt from overhead and dropped it forward. From over 7 ft from the floor 125# makes a very satisfying noise. Glad the building manager wasn't around to see it!
m 34 bw 163
yoga class first.
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
I still had gas in the tank to do more and heavier, but I wasn't working with a proper squat rack fail safe system and if I failed, bad things would have happened. I think I could have done 185 and possibly 195 but need to be at the right gym to do so.
82, 92, 102, 112, 112, 122, 122
Yes! for the first time I was able to do the overhead squat. I thought this was impossible for me a couple of months ago, but I think the back strength has come along. Max 75 lbs.
CFWU * 2
Did 4 Hi/lo towel pullups between each set
CFWU x 1
did 3 x 7 instead
1st time maxing out on the overhead squad
then did a push press of 205 for kicks since i was doing those anyway in the process. attempted and failed 225 pushpress. some day i'll get that whale.
Form poor..stay with 45...keep weight on heels!
did this after the HSPU/pull-up WOD
not sure that was a good idea!
I suck on OHS soooo bad!!
Have to start doing them more!
45x3, 65x3, 85x1
75, 85, 95, 105, 110, 115, 120
Previous PR was 95 but I hadn't checked before going to the gym--so 4 PRs in one night.
Can you please, please leave the anti-Islamic diatribes and the pro-US aggression politics off this site? I don't agree with a thing you are posting about Islam, it is inappropriate, racist, and misinformed. You must remember that the CIA trained Bin-Laden during the Russian occupation of Afghanistan, that Rumsfield arranged for chemical weapons to Iraq during the Reagan administration. And that we have continually inflamed Islamic states by supporting Israel's brutal treatment of Palestine and Lebanon. Your exercise programs are wonderful, the best. But Lauren, please keep the politics out of this. Open another site if you want for the politics.
Tender shoulder from all the HSPUs yesterday. Figured a sub was the better part of valor today.
Worked power cleans to find a max
170 Failed, but because of bad technique. Got it high enough, but got my elbow twisted and had to drop it.
Then work front squats:
165 x 3
165 x 3
165 x 3 Hard but manageable on the third lift, all three sets.
185 Probably could go a bit higher.
Single lift hard but not monstrous.
Noticing significantly better core strength on this lift. Last time I did this weight (three months ago?) I had a seriously difficult time stabilizing in the bottom position.
actually did two workouts on 2/26 this one and the hspu/pullups
95, 115, 135, 155, 175x2 (PR) had to make sure on the 2nd one, 155x3
ohsq were much stronger then previous. feeling better about them.
161*1*7 - still recovering from an ankle sprain
170 x 1 x 7
plus a bonus of 185 x 1 (easy)
170 lbs too easy, should have been 175 or 180, no higher.
215 lbs - New PR
Failed at 225lbs
44, 5'11", 204lbs
95, 105(PR), 115(PR), 125(f), 115(f), 105, 115
125 attempt wasn't full rom so i didn't count it. shoulders and arms felt very shaky on the way down so i came up before hitting deep/full squat. PR by 20lbs and expect to see 10lb - 20lb increase next time as i become more comfortable with heavier weight in this lift.
m/ 29 yoa/ 6'2"/ 255 lbs.
1. Dynamic Stretching
2. Modified CFWUx 2 for 10 reps each
-Overhead Squats 45 lbs.
-Goodmornings 45 lbs.
-Samson Stretchx :20 seconds
3. WOD- Overhead Squatsx 7 singles
175x 1 PR!- I'm fast approaching being limited in my OH squat poundage by my power snatch poundage.
4. Deadlift WOD
7 singles up to 445- back a little iffy feeling.
5. Static Stretching
Extra Warm-up 45lb bar 10 reps
Set#1 95lbs – Shaky but muscled it through full range
Set#2 95lbs – Failed drop weight at bottom lost balance
Set#3 45lbs - lifted no problem so did 10 reps instead of 1 (working on form)
Set#4 65lbs – lifted no problem so did 8 reps instead of 1 (working on form)
Set#5 85lbs – lifted no problem so did 6 reps instead of 1 (working on form)
Set#6 95lbs – Shaky again but managed 2 reps
Set#7 95lbs – Shaky but did 2 reps again