Sunday, October 26, 2008 by Daniel

Overhead Squats and Cookies

We went to both classes today, since neither one looked to be a killer and we were (surprisingly) not feeling particularly beat up from our Half-Murph.

The first class was Overhead Squats, a definite goat of mine. The prescribed workout was 15-10-5-5-5, but I just played around with the empty bar, working form. It took a little while, but I started to get the hang of it, even earning some compliments from Max and others. I went up to 55# x 5, but that was about as brave as I got. That shit HURTS, especially the wrists. But if I ever want to do real snatches, I've got to get a proper OHS. One more thing for the list.

Then it was on to the goofball workout Max concocted to reward us for a very difficult work week:

100 Meter walking lunge
42 Sit-Ups
Run 200 Meters backwards
30 V-Ups
Run 400 Meters
18 Knees-To-Elbows

12:01, not quite RX (my KTE's were not all kosher)

Actually this was surprisingly tough. The 100 walking lunges were really painful, the situps were fine, the running backwards was metabolically fine (if psychically a bit nervous), the V-Ups were less fine, the running felt downright luxurious after the previous freaky stuff, and the KTEs were just killer.

I have an easier time with the KTEs when I can hyperextend a little at the start, allowing a more vigorous abdominal contraction to pull my hips up. This isn't really doable on a bar that forces me to bend my knees to hang from, which made these KTEs harder than the ones I've done on the rings or the bar at GWPC. Or it could just be the previous ab work made me tired.


Tim Rosanelli said...

Do you want a great ab training challenge?

Go to and join the 60 situps in a minute challenge for free!

Evelyn Rodas said...

I love this:
But if I ever want to do real snatches, I've got to get a proper OHS. One more thing for the list.
YOU ARE SO INTO THIS! It's awesome!

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