OHS + Cardio Chipper 7/12/19

WORKOUT NOTES:

 OverHead Squats + Cardio Chipper

 OverHead squat although tough for people with overhead mobility issues,  OHS proves to be a great way to test you squat positions and body awareness. Tremendous focus must be maintained through each rep to ensure proper technique. Being able to do OHS I believe is a huge indicator or health and fitness especially when you can rep out your body weight! 

 A benchmark my old Coach really pushed me towards in the past was 15 Unbroken OHS at Body weight. I remember getting 13 :( maybe we test this soon. If new to OHS, stay light and really work on Over Head position, you coaches will definitely let you know. If mobility is an issue sub Front Squats or Back Squats and while resting do some over head work w/ PVC or light barbell.

 Offering a “FUN” coaches challenge today. Every single exercise today will get your Heart Rate up, which will really test your accuracy. Last workout of the week, have fun going fast and challenging yourself for big sets on double under and wall balls. Pay attention to technique for KB Snatch, if not don’t correctly will bust up your wrist, and know that you will be seeing them and more KB exercises in the future.

Strength:

OverHead Squat

5x3

 Goal: 

building in weight 

 WORKOUT:

 18 Time Min Cap

 80 DOUBLE UNDERS

60 Sprinter SIT UP

40 WALL BALL 20/14

20 KB DB SNATCH 52/35

40 WALL BALL 20/14

60 Sprinter SIT UP

80 DOUBLE UNDER

 

Coaches Challenge

3 BURPEE PENALTY FOR EACH BREAK ON DOUBLE UNDER and Wall ball 

 

SCALING OPTIONS:

100 Single Skip Jump rope