LIFTING:
Overhead Squat 1RM
WOD:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
When I started crossfit 5 months ago I couldn't do an overhead squat with a PVC. At that time I asked Mark what would be considered "good" when it comes to an overhead squat. Mark said 10 reps of bodyweight.
ReplyDeleteGOAL: 10 reps of bodyweight (165).
WHY: It's a total body exercise that I think would be very beneficial in fixing my upper back pain from rowing by stabilizing, increasing ROM and strengthening the shoulder girdle and body as a whole.
WHEN: Mark says we are starting a 7 week strength cycle, so by the end of the 7 weeks.
HOW: Increasing my 1RM through progressive volume training for the OHS, as well as including moves such as the turkish get-up, 1 hand overhead lunge etc. And of course, doing whatever the guy who has improved my OHS from 0 lbs, to 165lbs says.
Doing whatever he says? Good plan.
ReplyDeleteA day is coming very soon when 10 reps @ BW will be easy for you.