Overhead Squat (6 x 3)

For these reps you will add weight each set if you are still moving well and hitting range of motion.  If this movement is new for you and you simply can't add much weight - you may do sets of 5 so that you get more total reps in.

For this movement you may get the bar over your head however you want.  We recommend (if you have a rack) unracking it on your back - placing your hands wide.  You will need to have your hands wide enough that you will be able to pull the bar back behind you and potentially even dump in behind you with your elbows still locked.  This is usually about 6" above the head - but maybe less if your shoulders are super tight.

From there you will dip and drive the bar off of the back using either a push press or jerk.  Focus here is to rotate the shoulders lock them into place with the armpits forward - no eagle wings.  Press into the bar with the upper back.  Elbows are locked and belly is tight.

From here you will begin the movement by reaching your butt back and down.  Keep the heels down.  Drive the knees out.  As you start to squat your head will come forward slightly and your butt will go back slightly.  Your goal is to keep the chest up as this happens but you will need to pull the bar back to keep it over the heel!  Do not let it dump forward!  Keep pressing up!

Once you get all of the way to where your butt is below your knee at the bottom you will stand. Keep the heels down - lead with that chest - drive the heels out and keep the belly tight as you press into the bar.

When you lower the bar down after your final rep of each set - ABSORB with your knees as you lower onto the back or just drop it completely.

Rest as needed between sets.

Behind the Neck Push Press (5 x 5)

Bar starts on the back rack - perform a dip - drive - pressYou may use the same weight for all of these sets.  Something challenging but manageable and one you are comfortable lowering each time.

For these reps you will do them once again with that wide overhead squat grip.

The bar starts on the back and the feet are under the hips.

You will dip by keeping the chest tall (no dipping forward).  Keep the heels down and allow the knees to dip forward as the butt dips back SLIGHTLY.  The dip is shallow - a few inches only.

From here you will stand hard and fast using the power from your legs to pop the bar off of the shoulders (make sure youre head is out of the way).  Finish with a strong press up to lock out.  Hold the lock out for a split second - armpits forward, belly tight - before you lower.

Lower by bringing the bar back to the back and ABSORBING with the knees!

Rest as needed between sets.