Wednesday 260422

Today, you'll take on 4 sets of 8 heavy overhead squats, followed by a fast AMRAP. Plan to record your heaviest lift that meets the full range of motion with quality. Plan to start a new set every 4 minutes for about 15 minutes total. After that, we get to load it down, but spice it up with a 6-minute AMRAP. The goal is to practice sound overhead squat technique for big sets of 15 or more at conditioning speeds. The deficit push-up adds a little more fun to the workout and will challenge the Murph-proficient athletes, while allowing all athletes to try a new range of motion. We are looking for a comfortable set of 10 consecutive reps to be cleared for the full sets of 30. Scale the reps before varying the movement — 15 reps per round will do the job.

Overhead squat 8-8-8-8 reps Then, Complete as many rounds and reps as possible in 6 minutes of: 40 overhead squats 30 deficit push-ups ♀ 45-lb barbell and a 1-inch deficit ♂ 65-lb barbell and a 2-inch deficit

Overhead squat 8-8-8-8 reps Then, Complete as many reps as possible in 6 minutes of: 20 overhead squats 15 push-ups from the knees ♀ 15-lb barbell ♂ 35-lb barbell