Wednesday 11.20.19

by Spearfishyoga

STRENGTH:

Pausing Overhead Squat + 1RM

5 Sets of 1

*10 Second Pause in Bottom (the first 3 sets should be light. Pause in the bottom to get comfortable in that position).

Set 1: about 50% of 1RM Overhead Squat (light)

Set 2: 55% of 1RM Overhead Squat

Set 3: 60% of 1RM Overhead Squat

Sets 4-5: Build to a 1RM or a Heavy single – NO pause in the bottom

WOD:

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

OPTIONAL ACCESSORY:

For quality:

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row