Fri, 02/08/2019

February 7, 2019

"Twenty Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

 

Notes:

### GENERAL
* Looking to move for all 20 minutes today
* Choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward

### OVERHEAD SQUATS
* Choose a weight you are capable of completing 25+ reps unbroken when fresh
* Ideally finished in no more than 3 sets within the workout

### BOX JUMPS
* Regular box jumps requiring full extension of the hips on each rep

### TOES TO BAR
* Pick a number or variation you can complete in no more than 3 sets when fresh

### ROW / LOGISTICS
* Stagger by 3 minutes if short on rowers

### THE WHY
Why do overhead squats give us so much trouble? Overhead squats are a movement that asks a lot of athletes. They can reveal flexibility, strength, and coordination issues among other things. The best way to get better at these is to find out what the limiting factors happens to be and work on that. For many it will be flexibility. It may be strength for some. For others it may just be a new movement that they haven’t quite developed the coordination in yet. The answer to all of these issues is usually to bring down the weight and intensity. This allows us to focus on the mechanics and consistency first and foremost. Athletes of all levels will get a good workout today, no matter the weight, because it is a longer, higher rep workout. The intensity possibly lost on the overhead squats can always be preserved with the other lower skilled movements included. 

 

 

 

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