Most Recent Benchmark was Overhead Squat 1RM on Nov 28,2018 (18 days ago)

Wednesday Feb 26,2014

Overhead Squat 1RMRow Pulls and DeadliftPerf: PERF 2.26.14

Overhead Squat 1RM


Weight
Warm-up:
A. PVC Pass Throughs
    10 Buddha Stretch
    10 Push Aways
    10 Sky Reaches
    5 Overhead Squats with PVC
https://www.youtube.com/watch?v=lbozu0DPcYI
C. 2 Rounds (Slow Tempo)
    25 ft Duck Walk
    25 ft 3 Leg Bear Crawl
https://www.youtube.com/watch?v=BrVZ13HvDl0

Barbell Drills
A. 1 Round (Snatch Grip)
    5 Back Rack Strict Press
    5 Back Rack Push Jerk
    5 Overhead Squats
B. 3 Rounds (Build up)
    4 Kang Squats
https://www.youtube.com/watch?v=C6kQRA3pEws
    4 Sots Press -or- Overhead Squat

Strength:
Establish a 1RM Overhead Squat
*Athletes may jerk the bars overhead from the back rack position in the squat rack

0% 0%
TodayAll Time

Angie F100 Rx
Paul Br45# Rx 25th
Wendy35 Rx 17th
Dan E265 Rx 1st
Nate100 Rx 19th
Andreas185 Rx 10th had 225 OH and in squat :(
Anthony R105 Rx 18th
Bobby K135 Rx 14th
Glen G115 Rx 16th Yeah, 15 more lbs than Angie... :0
Julie Se115 Rx 5th .
Lisa S100# Rx 8th
Susan J35 Rx 17th
Jamie S225 Rx 5th
Amy L45# Rx 16th
John P95 Rx 20th
Shannon65# Rx 12th just can't get locked out
Courtney D45 Rx 16th
Marissa50 Rx 15th
Shane D165 Rx 11th PR!
John Re245 Rx More next time!
Kaci135 Rx
Destiny30lb Rx 18th need to build strength
Bryan B205 Rx
Kyle N145 Rx 13th New PR
Nathan J175 Rx
Kylee45# Rx 16th
Will45# Rx 25th
Buster205 Rx 8th
Results Posted: 28
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