On the 2:00 x 5 Sets:
1 Pausing Overhead Squat
*Pause 10 Seconds in Bottom*
* Athletes will complete a 10 second pausing overhead squat every 2 minutes for 5 rounds
* The goal in the pause is to stay active with the upper body and lower body as we sit just below parallel
* With the long pauses, the weights here aren’t intended to be very light
* Athletes should start light and only build if the weight support good positioning
* Think of this as a positioning primer for the overhead squats to come in the workout
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into…
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
## DESCRIPTION
* The first part of today’s workout will prime our positioning for the overhead squat
* With a 10 second pause in the bottom, the goal is good mechanics over weight lifted
* In the second part, we’ll complete all the overhead squats and toes to bar before immediately transitioning to the thrusters and chest to bar pull-ups
* There is no rest between these two couplets
* Your score is the total time it takes to complete both parts
* We expect “Grimace” to take around 12-20 minutes to complete
## BARBELL
* Choose lighter loads that allow you to complete 25+ reps unbroken when fresh
* If overhead squats are more challenging for you, it’s ok to use a different weight than the thruster
## GYMNASTICS
* If you have 15+ unbroken reps at each movement , complete this as written
* If you’re not there yet, consider reducing reps or modifying these stations
* Athletes with no goals of competing can sub the chest to bar pull-ups for chin over bar
## Strength Stamina
5 Rounds Not For Time:
5 Deadlifts (75%)
5 Bench Press (75%)
## HOME GYM
3 Rounds:
50 Air Squats
50 Sit-ups
Directly Into…
3 Rounds:
50 Air Squats
50 Single Arm Dumbbell Rows (25 Each Side)
# GENERAL WARM-UP #
## 2 Rounds
30 Seconds PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
30 Seconds PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
30 Seconds PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)
30 Seconds PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)
30 Seconds PVC V-Ups [Video](https://youtu.be/-lvdWJC5b8M)
## Mobility ##
1:00 Pigeon Pose (each side)
1:00 Childs Pose
1:00 Squats Hold
# PRACTICE ROUND #
5 Air Squats
5 Sit-Ups
5 Air Squats
5 Single Arm Dumbbell Rows (each side)