"The Other Total"...

1RM Clean - 215# (failed @ 245#)

1RM Bench - 225# (failed @ 255#)

1RM OHS - 215# (failed @ 235#)

Total - 655# (50# PR!)

"Everlong" & 1RM Overhead Squat

"Everlong"
3 rounds for time of:
10 Overhead Squats (95)
3 Rope Climbs
10 T2B

7:43 Rx

Then I attempted Max Rep of OHS at my body weight (155). I got 11 (tied my PR) but a few had questionable depth.

Finally:

1RM OHS - 231# (1# PR!)

Been a LONG time since I have attempted anything over 155#. Felt good having that much weight overhead!

1RM OHS & "Car Bomb"...

1. Overhead Squat - 1 Rep Max - 230# (5# PR)

2. "Car Bomb"

21 - 15 - 9

• C2B Pull Ups
• Box Jumps (24")

4:23 (29 second PR)

Need to string more C2B pulls ups together in round two!

215# OHS 1RM & 2011 CF Games Team WOD #4...

OHS 1RM - 215# (got it on my 3rd attempt)

then:

Regional Team WOD #4 (5 man teams)

250 Pull Ups

250 KBS (53)

250 Double Unders

250 OHS (95)

I did 40 PUs/60 KBS/1 DU/50 OHS

Overhead Squat - One Rep Max...

Overhead Squat - One Rep Max

205# - 10# PR!

I have attached a video by Mark Rippetoe for you to watch. It is a good review of basic squat performance and analysis of the overhead squat. There is a need to stress the importance of proper technique in the overhead squat. More than any other lift incorrect technique on overhead squat will result in a failed attempt.
 

Mark Rippetoe - Overhead Squats

 

 

“Squat Series”...

“Squat Series”

1. Overhead Squat 1-1-1-1-1 reps - 185# (15# PR)
2. Front Squat 1-1-1-1-1 reps - 195# (10# PR)

3. Back Squat 1-1-1-1-1 reps - 225# (failed on 315# and ran out of time)

Try to increase the load on each of the fifteen sets

*Stoked after back-to-back “Duckin Fouble Unders” (Open WOD #1)