Thursday 06.23.2022

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Sylvia, Mel & Asjad enjoying leisure activities of choice post training.

Warm-up Drills
I. Run 400m
II. 2 Rounds of
Air Squats, PVC Overhead Squats, Squat Mobility Complex
III. Mobility (Overhead & Squat ROM Mobility)

Impact/Focus: Overhead Squat
Warm-up Sets/Reps building to intended starting weight x 6:00

Then, complete the following:

Every 2:00 x 5 Rounds total

Overhead Squat x 5-3-3-1-1 reps


  • Climbing weight if able, sustained sets if athletes are still learning movement patterns; developing movement proficiency & confidence.
  • Overhead Squat movement reference and video demonstration link are found below.

Post scores to comments.

Overhead Squat video click HERE.

15-12-9-6-3 x Overhead Squat (95/65lbs)
15 x GHD Sit-ups
21 x Double-unders


  • Scale load as needed to facilitate bigger unbroken sets and maintain points of performance throughout the Overhead Squat efforts.
  • GHD Sit-ups will scale to Abmat today at 1:1 for 15 reps per round.
  • Scaled Double-under volume is 15 reps per round or 42 reps per round of Single-unders.
  • Rx+ may scale to 115/85lbs on the Overhead Squat.
  • GHD Sit-ups may scale up to 21 reps per round & Double-unders @ 42 reps per round.

Post scores to comments.

Samy Daghir

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