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10 Sets 10 Reps Overhead Squat

Bill and I (patty) started playing around with these before Christmas and our snatch lifts went up dramatically. Bill's snatch went from 160 to 210 lbs without hardly ever practicing the snatch. We have since had the high performance crew doing them for the past few weeks and a bunch of them recently PR'd the snatch as well. I think the overhead squat is the ultimate tool in developing perfect biomechanics. Put a lot of volume on such a move and the results can be astounding. For the next 5 weeks we are going to do just that. As a school we are going to be doing 10 sets of 10 reps of Overhead squat 2 x per week, usually every Monday and Thursday. I want you to start out at a weight that won't be too punishing to complete all the sets and reps. Increase load after each week if you can and watch yourself get stronger and more flexible than you have ever been. Coaches and apprentices......MAKE SURE THE FORM IS CORRECT ON EVERY REP. Monday's lesson Plan: Warm up: Overhead squat Warmup session with a dowel and work up to workout weight tech: Overhead squat 10 x 10 (leader board) WOD: 300m row, 30 burpees, 300m row Happy Monday smile Patty