Monday 051216

Chad Vaughn (USA Olympic Weightlifter) coaches a seasoned CrossFit athlete with extensive prior work on the overhead squat. The take away with this video is not the positioning but the idea that she has been lifting really well for years but there is still room for improvement and change.  What she was doing originally wasn't wrong (it was really good!) but there may be benefit to changing things slightly depending on the desired effect and outcome. Overhead squats are not a cookie cutter movement.  Everyone will move their own way and it's our job as coaches to help you get to your individual optimal positioning.

Overhead Squat: 5-5-5-5-5

For the overhead squat, use the following approximate percentages based off of your current one rep max for each corresponding set - 65%, 70%, 75%, 80%, 85%. If you do not have a current one rep max, start with light to moderate weight and increase as you are able. 

AMREPs in 10 minutes:

5 Wall Balls
7 Burpees
5 Chest-To-Bar Pull-Ups

Each round, increase the wall balls by 5 reps (i.e. 5-7-5, 10-7-5, 15-7-5, 20-7-5...).