2024-02-06

• The barbell should come from a rack.
• Athletes will complete Three sets of 2 reps starting at about 82% and build across sets if moving well.
• If you do not feel comfortable re-racking the bar in the bar rack, drop it from the top after the last rep each set.
• Score: Load used for each set.

• Front Squats
• Back Squats
• Single Dumbbell Overhead Squats

With Barbell:
30s Overhead Barbell Hold
30s Bottom of Back Squat Hold
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Behind The Neck Presses
5 Overhead Squats

5 Overhead Squats @ A Light Weight

3 Overhead Squats @ A Moderate Weight

Build to 82%.

• Overview: Today's Hero workout is Josh, with fast overhead squats paired with pull-ups for volume and speed. Being strategic with your strengths will play a role and change the feel of this workout.
• Overhead Squats: Weight should allow for unbroken sets.
• Pull-ups: 6:00 total time or less. 15 pull-ups every minute, adjust reps as needed to achieve this.
• Score: Time to complete work. Add 1 second per rep not completed if time capped.

• Athletes should aim to stay at a smooth, consistent pace on the overhead squats today allowing to control breathing, smooth = fast!
• Majority of work today is the pull-ups at 90 total reps, choose sets from the start that allow you to keep moving through these sets.

OVERHEAD SQUATS

• Reduce Loading
• Sub Single Dumbbell
• Front Squats
• 42-30-18 Air Squats

PULL-UPS

• Reduce Reps
• Banded
• Strict
• Ring Rows
• Alternating Dumbbell Plank Rows

1 Round:
6 Overhead Squats
6 Pull-ups