Wednesday, March 17th, 2021

Written By Matt DeJesus
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Guntersville

4 Rounds For Time:

400m Run

10 Overhead Squats

10 Dips

Suggested Weights:

Men: empty barbell (45lbs) - 95lbs

Women: empty barbell (35lbs) - 65lbs

COACH'S NOTES

Today's workout is about performing a challenging skill while under some fatigue.

-It's important that you master the movement before adding loading.

-If the overhead squat is new or very difficult for you to achieve ful depth in a squat while maintaining bar position directly overhead, use a PVC/broomstick.

-If using a lighter load, feel free to increase your reps to 15 instead of 10.

Goals:

-The run should take you no more than 2:00-2:30 at the most, so shorten the run if needed.

-You should have the ability to do both the Overhead squats and dips in 1-2 sets.

-Having to break your sets up more than this means the skill is too difficult or the weight is too heavy.

Focus Points:

-Running at a pace that allows you to get straight to the overhead squats without much hesitation.

-Focus on breathing and timing your strides. This will help keep the heart rate lower.

-For the dips lets make sure we are achieving full range of motion (90* or better) at the elbow.

SUBS

400m RUN

-500m Row

-1000m Bike Erg

-400m Ski Erg

-25/18 Cal Assault / Echo Bike

-40/28 Cal Schwinn Bike

-30x10m Shuttle Runs

Overhead Squats

-Overhead Squat with PVC

-Goblet Squat

-Jump Squat

-Air Squat to medicine ball

-Air Squat with assistance

Dips

-Ring Dips

-Banded Bar Dips

-Banded Ring Dips

-Box/Bench Dips

-Close Grip Pushups

-Close Grip Pushups on Knees

Cool Down

400m-800m Walk

Arm Cross Body Stretch 1min/side

Seal Pose 1min

Matt DeJesus

I’m a fitness professional who has been coaching and training for the past decade.  My purpose is to help you become the fittest version of yourself!  

https://fitwithmatt.com
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Thursday, March 18th, 2021