All up in the air... (Thursday 16 April 2009)

Overhead Squats again today. For a good video tutorial, check out this video over at CrossFit.com (Work and Family Safe). 

The overhead squat is by far the hardest of the squat variations we will do at SPQR Fitness and involves heavy stabilisation of the core in order to keep the weight overhead. This really is an almost perfect all body exercise; the legs to do the lifting work, the shoulder must remain active to keep the weight up and the core muscles must be tight to stay balanced. Get it right and the OHS is a thing of beauty. Get it wrong and the weight WILL come down, no two ways about it.

Buy in 

Dislocates x 10

Air Squat x 15

Strength

Overhead Squat 5x3

followed by

10-15 Front Squat

Use a weight that you think is close to your ten rep max and go for 15. Remember to drive the hips through on the way up.

Conditioning

For time

 30-25-20-15-10-5

Burpee

Pull-Up

Centurion with 5 KG pack

Optio: 25-20-15-10-5 

Legionary: 20-15-10-5

Use jumping/band pull-ups as required

Cash Out

Frog Stand - 90 seconds

Post weight and time to comments or to FK.UK

Vires et Honestas