200 meter - chest throw + 3 ball slams during Saturday's stamina session
Balls Deep
Objective: Strength
warmup: 4 rounds
10x Overhead Squats with PVC
5x dislocates
10x swings
200m run
1) 8 rounds
3x Overhead squat - increase weight until DBD
Instep + Pigeon Stretch
2) 6 rounds
5x Bench Press - DBD
5x heavy single arm rows each side - 50lbs
5x Ankle to Bar
3) 6 rounds
5x Squat clean at 95lbs
3x Sandbag getups @ 80lbs each side
45 second plank
3x shoulder sweep - 1 side each round
Comments: Overhead squats. For the newer athlete these can really fuck up their day. The legs are not the limiting factor here, hip and shoulder mobility is what will get you.
If you have bad mobility you will notice that the bar and your torso will "lean" forward giving you the impression that you're squatting deeper. You're not. Strive to move your hips deeper, almost as if you are taking a shit in the woods. If you feel your self starting to lean elevate your heels on some 10lb plates, it will make a world of difference.
Keep your movement clean, and your squats deep. Start light, just with the barbell, then slowly progress in weight.
Go only as deep as your individual mobility will allow. The squat to stand progression is a great corrective exercise to remedy a shitty overhead squat. I scored a 2 the first time we did the FMS and now getting a 3 is easy just from doing that funny little exercise.
Have fun on part 3).........