Monday, October 14th


Monday, October 14th


Overhead Squats

7-7-7 @ 65%-70%


  • Use 2-3 sets to warm up to weight
  • Focus on upright chest, pressing into bar overhead, and keeping weights in heels
  • Take advantage of this opportunity to practice stringing together bigger sets of OHS


5 rounds for time (14 min cap)

12 sumo deadlift high pulls (95/65)

10 overhead squats

8 handstand pushups


  • Intent: Focus on efficient movement for each element, while challenging yourself to larger sets than you may typically tackle. Hit your positions!
  • The sumo deadlift high pulls should be done in 1-2 sets.
  • Aim to go unbroken on OHS (2 sets max). Move quickly: lock out overhead and drop into your next rep.
  • On HSPU, shoot for 1-3 sets. Be patient and finish kip before pushing with arms.

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