Target | Heavy sets across

Today’s heavy day is the overhead squat. We’ll perform one set of 3 reps every 3:00. This will keep the group together, but everyone may use an extra :30-1:00 rest or more by the end of the workout.

The goal is to use the same load for all 5 sets. This should be somewhere between 75-85% of your 1-rep overhead squat and/or a weight with which you know you can do 3 sets of 3, but are unsure about the fourth and fifth sets.

To get up to weight we’ll have plenty of time to warm up and practice technique. Athletes are encouraged to ask questions about technique.

Before the workout, we’ll spend time in the warm-up working on squat posture, both in an air squat and with a barbell overhead.

Tackle this one based on how we’re feeling at this point in the week and consider that we have the Open workout tomorrow. We want athletes to push the load today, but pushing too hard may limit intensity on tomorrow’s workout. Choose loads based on long-term goals and how you’re feeling today.