More Overhead Squats and Thrusters

Out in the garage shortly after 9am so we can get out of town for the day.

Warm-up

• 3:00 SkiErg (594m)
• 2:00 TrueForn Run (0.28 km)
• 4 Sets
  • 40’ Tip Toe Walk
  • 10 Calf Raises
  • 10 PVC Passes
• 20 DU
• 10 OHS (45#)
• 5 OHS (95#)

Conditioning

• 3 Rounds
  • 10 OHS (115)
  • 50 DU
• 3 Rounds
  • 10 Thrusters (95)
  • 50 DU

I scaled the overhead squats down from 135 pounds due to where I’m at with getting back in to these movements, but I kept the thrusters at the Rx weight. The OHS and thrusters felt surprisingly good. I only missed twice on the rope. Finished in 8:59 and could have saved a lot of time with a better setup and quicker changing of the plates. Happy with my effort and performance though.

Arms

3 Sets

• 21s (20-25-25#)
• 12 Tricep Pushdowns (bar, 60#)

3 Sets

• 12 In and Out Hammer Curls (25# DBs)
• 12 DB Skull Crushers (30# DBs)