OLY | WEEK 48 | 11/24/2019

WARM UP
Overhead Warm Up

WORKOUT

Behind the Neck Press + Overhead Squat (3 x 5)

1 Press + 1 Overhead Squat = 1 Rep

These are warm up sets! Start LIGHT and focus on technique over weight!

You will unpack the bar on the back and establish a wide grip. Keep the belly tight and squeeze the cheeks. Press the bar straight up to lock out with the armpits forward. Weight should be over the middle of the body/top of the head.

Then you will re-position your feet to shoulder width apart. Reach the butt back and down. Keep the heels down, knees out, chest up, and belly tight. Get the butt lower than the knees at the bottom. Bar should be over the middle of the foot! Drive through the heels, drive the knees out, lead with the chest, and keep pressing on the bar to stand!

Then you will lower bar back onto the back!

Overhead Squat (16 min to find a heavy set of 5)

If you are capable of going pretty heavy on overhead squats you may want to do a few more warm up sets before starting the clock on this.

PLEASE make sure if lowering onto your back after each set that you absorb with the knees. Once it's at a certain weight (heavy for you) - the best option is to just drop it and clean it back up into the rack - even if you have to unload some of it!

There is not a certain number of sets or anything on this. Just find the heaviest set of 5 possible in 16 min!

3 x 1 Min AMRAP
(As Many Reps as Possible in 1 Min - for 3 Rounds)
Overhead Squat with Moderate Weight

Rest 2 Min between AMRAPS

Score: Weight Used
Put total reps for each AMRAP in comments
Goal: 12-20 Reps in Each AMRAP MAX!

The way this works is you will simply get as many overhead squats as possible in a 1 min window 3 separate times with a 2 min rest between those attempts!

This can be a solid minute of unbroken squats with the bar overhead the whole time - or a couple smaller sets with short breaks!

Again - PLEASE be cautious when lowering the weight onto the back and don't be afraid to drop it onto the ground and use the 2 min rest to get it back into the rack!

No rack? No problem! You can also do a clean and jerk onto the back then a wide grip push press to get the bar overhead!