Wednesday

220622

Workout of the Day

37

Overhead squat 3-3-3-3-3 reps

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Compare to 220303.


Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Comments on 220622

33 Comments

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Giuseppe Petrillo
July 22nd, 2022 at 11:59 am
Commented on: 220622

60-60-60-60-60 kg

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Jeff Chalfant
July 13th, 2022 at 10:37 pm
Commented on: 220622

Power snatched each from the ground:


155 on all sets. Lifted E2m...Fasted.


ankle shoulder and elbow mobility and then build up: 5@45,5@75,4@95,3@115,2@135, 1@145


Felt very strong today. Had to restart set 2, where I tried to go early anyway. Got back on the clock and not had balance bobbles a couple times. Legs and shoulders felt strong.


180#43%176cm.

(edited)
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Morgan Greene
July 7th, 2022 at 6:05 pm
Commented on: 220622

135-140-145-155-175


start at 155# next time

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Albert Kombe
July 3rd, 2022 at 1:49 pm
Commented on: 220622

65-85-95-105-115lbs

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Jeffrey Howard
July 2nd, 2022 at 12:30 am
Commented on: 220622

M/26/5'8"/170lb

CrossFit AFK


Sc - 5 reps per set

130lb-150lb-170lb-190lb-170lb

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Shane Azizi
June 26th, 2022 at 1:53 pm
Commented on: 220622

45, 45, 65, 75, 95lb Rx

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Jeffery Powell
June 25th, 2022 at 3:30 pm
Commented on: 220622

65

75

85

90

90


For started to break down towards the end.

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Christian Simpson
June 23rd, 2022 at 8:55 pm
Commented on: 220622

11/29/19 - first time doing...up to 75#

1/17/20: up to 115#

1/28/21: up to 135#

032222: up to 135

Today: 95/115/135/145/155f(1)

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Brian Louchis
June 23rd, 2022 at 7:34 pm
Commented on: 220622

95-115-135-145-165


Compare to 180810: 195

Compare to 180114: 185

Compare to 160829: 165

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Jorge Amado
June 23rd, 2022 at 5:28 pm
Commented on: 220622

115# all sets

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Salvador Guevara
June 23rd, 2022 at 3:27 am
Commented on: 220622

55, 65, 75, 75, 75Lbs

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Alexandre Beaulieu
June 23rd, 2022 at 1:14 am
Commented on: 220622

175/205/215/220(4)/225

M/35/192

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Steve Day
June 22nd, 2022 at 11:08 pm
Commented on: 220622

105, 115, 125, 125, 135lbs

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Antonio Alves
June 22nd, 2022 at 10:23 pm
Commented on: 220622

day after blood donation.

modified to:

--

20 single-arm DB OHS @7,5 kg (10L + 10R)

20 single-arm DB OHS @9,5 kg (10L + 10 R)

20 single-arm DB OHS with a 12,5 kg DB (10L + 10 R)

20 single-arm DB OHS with a 12,5 kg DB (10L + 10 R)

20 OHS with a 20kg bar

--

Peace.

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Lincoln Kerger
June 22nd, 2022 at 10:19 pm
Commented on: 220622

85-95-105-115-125 then a couple of sets of 5 reps at 95 after


Checked the box today. Knees are quite sore and the push just wasn't there today.

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Sam K
June 22nd, 2022 at 9:26 pm
Commented on: 220622

135, 165, 185, 195, 205(1 rep then fail, which was existing PR)

All but last set from ground

Man that overhead stuff is sketchy 😬

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Nicolas Tyhurst
June 22nd, 2022 at 9:10 pm
Commented on: 220622

85, 90, 95, 100, 105

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Derek Eason
June 22nd, 2022 at 9:09 pm
Commented on: 220622

225-225-225-225-225lbs.



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Mike Andridge
June 22nd, 2022 at 8:09 pm
Commented on: 220622

w/20# vest

115#/115/120/120/120

then rest 5 min

w/20# vest

50 burpee step ups to 20" box

13:09

rest @ 4 min

50 burpee step ups to 20" bod

12:53

m/52/175

though these were timed, I really did not care--just wanted to finish.

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Coastie Nick
June 22nd, 2022 at 7:49 pm
Commented on: 220622

95-115-135-145-150(F- only 1 rep)


220303: 95-115-135-145-150(PR)


210128: 95-120-130-140(F only 2 reps)-140(F only 2 reps)


200117: 95-115-125-135-145

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Farkhod Akhmedov
June 22nd, 2022 at 6:09 pm
Commented on: 220622

I was complete overhead squats in kilos

20 3

25 3

30 3

35 3

40 3 × 4

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Aaron Brumit
June 22nd, 2022 at 4:39 pm
Commented on: 220622

115lbs-145-155-160-165

taken from rack into behind the neck jerk.



220303: 75lbs-75-85-95-95

(edited)
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Kobe Breazeale
June 22nd, 2022 at 4:24 pm
Commented on: 220622

form wasn’t the best but working on it.


45-55-65-75-90

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Brendan Kearney
June 22nd, 2022 at 2:46 pm
Commented on: Overhead Squat Development

75# each set. Did them from a power snatch

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Amedeo Alessio Cerea
June 22nd, 2022 at 2:35 pm
Commented on: 220622

Kg: 40-50-60-65(2)-65(2)

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Jim Rix
June 22nd, 2022 at 2:05 pm
Commented on: 220622

Sets of 5 reps

85-95-100-105-110#


220303: 3 reps of 85-95-100-105-110#

191125: 5 reps of 95-100-105-110(4)-105#

115 is my 3 and 5 rep max, set 14 months ago.


59/5’8”/155

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Jonathan Elmore
June 22nd, 2022 at 1:55 pm
Commented on: 220622

Just had fun!

75-105

Got wife in on the fun too, new movement for her

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Beatrice Franceschini
June 22nd, 2022 at 12:44 pm
Commented on: 220622

Scaled in back squat (sh pain)

70kg

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Charles Meyers
June 22nd, 2022 at 1:17 am
Commented on: 220622

Charles Meyers

Overhead squat 3-3-3-3-3 reps

80-90-105-115-120

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Compare to 220303.

March 2nd, 2022 at 5:05 pm

Commented on: 220303

Overhead squat 3-3-3-3-3 reps

65-75-85-95-102.5

(edited)

(edited)
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Chris Sinagoga
June 22nd, 2022 at 12:25 am
Commented on: 220622

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

High output followed by long rest. Squatting with upright torso, overhead position, and midline stability are also themes


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x


OVERHEAD ISN'T HAPPENING TODAY SCALE

Back squat or front squat in the same max effort format. Practice OHS in the warmup


FOR QUALITY SCALE

Light weight/empty bar, slow on the way down, hang out at the bottom for a while, then slow on the way up. Then do some mobility in between


TECHNIQUE MEANS TECHNIQUE SCALE

As listed, but only count a rep if the bodyweight on your feet doesn't shift at all for a rep. If you're really like that, a set only counts if you go 3-for-3.


MY STUFF

Ah, checked the box today. Did sets of 135 in between cleaning stuff


GENERAL FEAR LEVEL: 4

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barbara waltz
May 15th, 2022 at 11:15 am
Commented on: Workout Tips


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Terrenyce John Cooper
March 3rd, 2022 at 10:47 pm
Commented on: Workout Tips

I love, love, love that these suggestions are useful, clear, and quick. The Coach gets it and that means the community does too.

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Mja 204
January 30th, 2021 at 5:54 pm
Commented on: Overhead Squat Development

Getting back to things with right hip feeling a bit niggly


40kg / 50kg / 55kg / 55kg / 60kg

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