Pause overhead squat 3-3-3-3-3 reps
Squat snatch 1-1-1-1-1 reps
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Scaling:
All athletes can work to the best of their ability in the overhead squat sets. Give yourself a 3-second pause for all reps with relatively light weight across all sets. Experienced athletes should build to a heavy snatch single. If you are new to weightlifting, you may choose to perform one power snatch plus one overhead squat.
Beginner Option:
Pause overhead squat 3-3-3-3-3 reps
Power snatch + overhead squat 1-1-1-1-1 reps
Comments on 230711
40 Comments
ohs 43-52-61-70-75 kg
ssn 75-78-81x-81x-81x kg
95-105-115-125-135
95-105-115-125-135
95, 100, 100, 105, 110
110, 115, 125, 125, 130
135-155-175-195-195
155-165-165-175×-175
45,65,65,75,85lbs
PowerSnatch+OverheadSquat 3-3-3-3-3
95,105,115,125(X),125lbs
SquatSnatch 1-1-1-1-1
Forgot about the pause part. Worked up to a heavy single instead of trying to max out. Feel like I'm in a good rotation of overhead-front-back.
M/44/140lb
3 sec. Pause OHS 3-3-3-3-3 reps: 75,85,95,105,105
Squat Snatch 1-1-1-1-1 reps: 115,125,135,145,152.5 (failed)
10x3 pause overhead squats, E2MOM
45, 45, 45, 50, 50,
55, 60, 60, 65, 70
M/37/6’/178#
Pause overhead squats with :03 pause each rep
140/145/145/145/145
Deo gratias
Modified:
--
Pause overhead squat (DB, single-arm) 5-5-5-5-5 reps each side
7,5 kg - 8 kg - 10,5 kg - 12,5 kg - 15 kg
5 x 5 overhead squat @ 20 kg
--
Peace.
OHS
60-60-60-70-70 Kg
Squat Snatch
Worked on technique, did 5 sets of 5 at 50 Kg
M/54/226 lbs. 20 hours fasted.
Pause overhead squat 3xbar, 3x65, 3x75, 3x80 3x80 reps
Squat snatch 1x85, 1x90, 1x95 1x100, 1x105 reps
Did what I call an "Olympic lift foundational training" session:
Modified CrossFit warmup, then:
8x8 Front Squat: 115, 125, 135, 145, 155, 160 (broken up), 135, 135
8x8 Push Press: 95, 105, 115, 115, 115, 115, 115, 125 (only 5 reps)
8x10 deadlift with Snatch grip: 135 for all 8 sets
15 minutes Muay Thai training
Kept it light, drilled the movements
OHS with pause 5x3 @ 30lb?? - short oly bar, maybe 60"-65"
Hang Squat Snatch 5x3 @ 45 - naked regular oly bar
Pause overhead squat 3-3-3-3-3 reps
kg 20-30-40-40-40
Squat snatch 1-1-1-1-1 reps
Kg 20-30-35-40-40
Pause OHS:
135/155/170/185/200
Had to skip the squat snatch today
95-95-105-105-115
105-125-125-125(missed)-95
M 50/165/5´7"
5x 3 OHS with a 3-second-pause @105lb
5x 1 Power Snatch + 1 OHS @115/125/135/145/135
OHS: 65 85 105 115 by 3 reps
snatch: 65 75 80 85 90. - by 1
Pause OHS (3sec)
3-3-3-3-3
45/65/75/85/95#
Squat Snatch
1-1-1-1-1
95/105/115/125# (fail)
OHS: 65-95-115-125-125
sn: 135-155-165-185-185
Scaled heavily to
5 rds all at 65#
3-5 OHS (3 count pause at bottom)
3-5 SS (3 count pause at bottom)
Very time and pain limited today so kept it light and quick, focusing heavily on technique. The struggle is real with my left wrist and elbow.
1 squat snatch plus 3 pause OH squats
95, 95, 115, 115, 125lbs
Squat snatch singles
130, 135, 140, 145, 150lbs
Pause OHS
65-95-95-95-95
Sqt SN
95-115-125-135-145
GWU: 2x 50 DU’s/5x Sqt :5hold heels elevated, flat feet, toes elevated/15 Rev Grip PVC Passthru/:30 Rev Grip Bar Hang
SPWU: x5 BtN SN grip Push press/Tempo OHS/OHS
SN Prog.
Cool Down: 2x :30 Cobra/Downward Dog
3-second Pause OHS (all with squat snatch to start) x3 each
95-105-115-125-135
Squat Snatch x1 each
135F-135F-135F-95-115F-115-115F-125-135F-135
just a complete mess after a great start on OHS. squat snatches will continue to own me.
Rx
OH Squat Pause(x3): 115, 115, 115, 125, 135
Squat Snatch(X1): 155, 165, 185, attempted 195 five times 😮💨
Son(15)
Rx
OH Squat Pause(x3): 75, 75, 85, 85, 95
Squat Snatch(X1): 115, 135, attempted 145 six times 😮💨
Pause OHS: 75-95-105-115-120
SSn: 65-85-95(F)-95-105
2 minutes rest between sets
OHS
85/95/95/95/95
Best these have felt in bit--Felt smooth, stable and below parallel
Sqt Sntch
65/65/95/95/115-these actually felt pretty fast for me
Happy with today
m/53/175
Ohs
#95-#95-#105–#105-#115
Snatch
#95-#105-#115-#125-#135 failed
Went light...65/70/75/80/85 then 75/85/95/105/110 on sq sn singles
Pause overhead squat 3-3-3-3-3 reps
Tested 95lb and 115lb
105-105-105-105-105
Squat snatch 1-1-1-1-1 reps
65-65-65-65-65lbs
Notes.
I didn't realize how limited my shoulder and ankle mobility is. Crazy how you can squat and press so much, but put them together and you realize your limitations. A very humbling workout!
I absolutely agree!
OHS 40 Kg (88 lbs).
SS 60 Kg (132 lbs).
M/30/200
Overhead Squat 5x3 (3 sec pause)
95, 115, 125, 135, 135
Squat Snatch 5x1
115, 115, 125, 135, 135
Did speed work 1.5 miles @ 5:30 pace
Then barely ✅
Afternoon: got a new sled, so I had to test it out!
POHS 55/55/60/60/60
SS 65/75/80/85/85
POHS: 125
SS: 165
Pause overhead squat 3-3-3-3-3 reps
45-55-65-75-100
Squat snatch 1-1-1-1-1 reps
65-75-80-85-90
Overhead Squat 65-75-95-95-95
Power Snatch + OH Squat 100-105-110-115-120
Globo wod: If you are using iron plates today use a weight that you can bring down under control. Dumbbell sub dumbbell pause OHS and dumbbell squat snatches, single dumbbell, alternating arms. These will be much more difficult than barbell OHS and squat snatches, so. start light and work your way up. If you max the available dumbbells do AMRAP sets, or extend the pause time (for the OHS)
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Prep for one part of a complex lift then do the lift. Weightlifting. Squatting with an upright torso and loss of connection. Jumping with a ton of ROM
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY x
COORDINATION SCALE
Pick one of the movements (probably OHS) and do a traditional max effort format with it. Probably sets of 10+
STRENGTH SCALE
Do snatches first with a 3-sec pause and work up to a 1 RM Overhead squat
FLEXIBILITY SCALE
Whoa boy! Find a PVC pipe, brookstick, or 15-lb. bar and get to work! Do 3 Overhead squats with a 10-sec pause on the bottom, then stretch for a bit. Fight for millimeters. Rinse and repeat until you feel enough progress has been made.
MY STUFF
Checked the box. Did sets of 95lb. OHS with pause between cleaning stuff. Did a little workout yesterday on my rest day to prep for Chutes and Ladders Theme Workout.
GENERAL FEAR LEVEL: 4