Finally an Overhead Squat PR

Warm-up

• Crossover Symmetry Activation
• 3×8 Reverse Hyper (210#)
• 3×5 Bar Taps

Overhead Squat

• 3x5x45#
• 5×75
• 3×115
• 3×135
• 2×155
• 2×175
• F 195
• 195
• 205
• 215
• 225 (PR)
• 235 (PR)

Started out with a close grip and the second 2 sets with the empty bar felt better than they ever have. Slowly moved out each set but was about 1/2 between my snatch and jerk grips with 175#. Then at 195# I was out all the way. I was pissed when I missed at 195#, but figured out I wasn’t tightening up my core after getting the bar overhead. I think I put on the belt with the second attempt at 195# and for the rest of the sets. 20# PR! Only took 26 months to get there.

Split Jerk

• 5x20kg
• 5×40
• 3×60
• 3×75
• 2×90
• 100
• 105
• 110
• 115
• 120
• 125 (PR)
• 130 (PR)
• 133 (PR)

I thought I’d go big if things felt good. And they did! When we did those behind the neck jerks recently a light bulb went off and I figured out I was throwing the bar up too high and then it would crash on me most of the time. When it gets heavy it would cause me to miss. I was able to control my drive and upward momentum on the bar today and just kept going for it. Stayed with the 5 kilo jumps because the lifts were so easy. Ended up being about a 23# PR from the 270# C&J I just hit not too long ago. Now I finally have a little distance between my push press and my split jerk like I should.

Today was a rare treat. After over 4 years doing this, you simply don’t set 20+ pound personal bests and I somehow got 2 of them.

Midline

4 Sets

• 12 Weighted GHD (20#)
• 10 Parallette Shoot Throughs

Those shoot throughs are fun. Should work those in more often.