April 3, 2009
April 8, 2009

The request for Overhead Squat work is answered a week later!


2x 20 Squats + 20 Hyperextentions
2x 10 Shoulder Dislocates + PVC Sotts Press
Overhead Squats w/ PVC

Strength Work: Overhead Squat

After three warm-up sets, work up to your 5RM! Remember to keep those shoulders active (think shrugged shoulders), keep the bar directly overhead, and push through the heels.

Metcon: In pairs or teams of three, complete as many rounds of the following in 20mins:

7 Knees to Elbows
14 Box Push-ups*
21 KB Swings

Place feet on a box and commence push-up(ing)! Remember to keep your entire body straight and tight!


Post loads to comments as usual and enjoy the rest of this beautiful weekend.



  1. edgy reggie says:

    Pre-workout: I practiced my kipping pull-ups. With this session, I feel as if I have come a long way. However, I still have a (long) way to go before my first successful kipping pull-up (but it’s close). Special thanks go out to Sara for the tips and the encouragement and to Coach for devoting the extra time (and attention) to my kipping pull-ups. 🙂

    Overhead squats: I managed to get to 115# x 5. The thing that I am most amazed (and impressed) with myself is that I went deep with my squat…finally! 🙂 Additionally, Tom A. and Scott showed some impressive efforts with their overhead squats.

    Met-con: Mark (Crick) and Tom A. were my partners. We did 32kg kettlebell swings and used the 24″ box for the push-ups.

    This was a great workout and a great effort from everyone [especially from Ami, Steph, Tom A., Salty, and Steve O.: All of these folks were recovering from the previous day’s training session for the Mid-Atlantic Regionals…great work by “the Super Six” (along with Karen and Tuba Steve)].

    CFDC’s on ODB is…singing “It’s Spring Again.” 🙂

  2. Scott says:

    I definitely needed the work on the overhead squat. Thanks to Reggie, Tom, and Chris for all of the great help. Next up: 15 body weight OHS!!!

  3. Maiko says:

    I sat out for most of the class due to my back. Tried to do the hyperextensions for the warm-up and that basically was the end of that. Tom gave me a diff. workout to do:

    25 Squats, 5 Ring Dips (jumping)
    30 Squats, 10 Ring Dips
    40 Squats, 15 Ring Dips
    30 Squats, 10 Ring Dips
    25 Squats, 5 Ring Dips

    Finished in 7mins.

  4. SaltyHat says:

    Thanks for the shout out Reg – Sat’s workout was intense, but also pretty informative. Thanks to Coach and Andy for the pointers.

    Was a little bummed about the OH squats yesterday – didn’t want to push the wrist, so didn’t accomplish very much on that front. For the MetCon, teamed with Steve O. and used the 32kg KB and 28″ Box for push-ups. Round 8 was sloppy on my part – but finished it nonetheless.

    My follow-up workout Sun afternoon: a nap in the park.

  5. Sara says:

    @Reggie – you have all the parts of the kip now you just need to string them together. One day it will just click and you will be a kipping machine.

    OHS – I got #80×5. I tried 85 cause I believed I could get it but bailed at the bottom of the first squat. Today my traps are verrrrrrry sore.

    MetCon – teamed with Ami and Monica. We used the mini box for this one. I used the 24kg KB for our first round but dropped to the 16kg KB for the 5 remaining rounds cause I after 1 round I wasn’t getting the 24kg overhead anymore. The 16kg was a little light. Ami and I kept looking for the 45# KB but couldn’t find it anywhere. Oh well!

  6. TomandAmi says:

    The Sunday Metcon work-out did not seem so bad on the board but doing it left me totally spent. Worked with Reggie and Mark so we pushed ahrd to seven rounds. The work-out the day before for a little extra training for the Qualifiers was great but frustrating – I just bonked at the 155 C&J so did the work-out at 135. I know I can C&J 155 as I my PR from a couple of weeks ago was 185. This is a movement where good form is essential to pulling the heavier weight.

    On a related note noticed that the Australian Qualifier occurred and with a little digging found out what the work-outs were:

    Work-Out #1:

    Three Rounds
    10 C&J 60/40 kg
    15 Ring Dips
    20 KB Swings 24/16 kg

    Work-Out #2

    400 m row

    Work-Out #3
    1200m Run apparently at a ridiculously steep incline.

  7. Steph says:

    Wow, the Aussie Qualifier workouts sound hard! Thanks Tom for sharing those!

    OHS: I got 4 total at 65#, but really it was 3 and 1, tried twice to get 1 more but just didn’t have it. 🙁

    Partnered with Laura for the met-con. She was great to work with. Just finished the 6th round when Tom called time. Used the 16kg kb and two stacked steps for the push-ups.

  8. Maiko says:

    I think I read that the ring dips killed most of the ladies at the Aussie Qualifier. Not surprised.

  9. Monica says:

    Shout out to Steph for getting a major PR on OH squats. Her concentration and shrug are inspiring 🙂

    I have to say I love swings, might be my favorite exercise. Enjoyed using the 24kg throughout, working on getting it overhead consistently, just takes too long 😉