Wow, those overhead squats were very hard!
I started out doing several warm-up bodyweight OH squats with a mop stick. Those were easy enough, so I thought I'd try the Oly bar. Nope. I got the Oly bar into place, but I felt very unstable. 45# was simply too much to start out with. So, I actually put my 1" plates onto the mop stick for my overhead squats! (I'm pretty sure my former 1" bar has been discarded. I thought I'd never need it again! Ooops.) I'm sure this looked ridiculous. It worked wonderfully, though. I was able to put a decent weight on the bar. Next time, I will use a sturdier stick, though. This was a cheap plastic one and I think I might have even bent it a little!
I'm going to change the way I report the landmines. I was reporting the Oly bar + weights all in one number. I think that is a little misleading because I'm not lifting all of the weight in a normal manner.
Show and Go, Phase 2, Week 4
1:05
Foam rolling and mobility work
Overhead squats - (warm-up 15@bodyweight w/mop stick, 5x shoulder dislocations, 5@10# on stick) 1x5@20# on stick, 2x5@25# on stick (stick weighs less than 1#)
Prone Row to External Rotation - 1x8
Feet-Elevated Scap Push-ups - 1x8
Snatch grip rack pulls - (warm-up 3@135#) 3x6@165# (tried 170#, but couldn't make it work)
Side-lying extension-rotation - 2x8/side
DB forward lunges - 3x8/side@32.5#ea
Landmines - 3x5@25# on oly bar
Static calf stretch off step - 2
Kneeling heel to bull stretch - 2
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