Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 OHS with PVC/BB
10 kip swings
10 Samson stretch
Mobility
Pigeon and keg drill
Strength
OHS – 15 minutes to find a new 1RM
The OHS is the hardest of the foundational movements by far. We obviously have a very difficult time because of our lack of mobility and/or stability. So getting stretched out is important, but understanding that one stretch, that day, is not going to fix the problem. Spotlighting the issue and working on correcting it every day will help achieve a good OHS.
If the ROM isn’t there, we could substitute the front squat or work on completing good squats with just the barbell.
WOD
“Contact”
8 min AMRAP
15/12 cals row
10 OHS (135/95#)(115/65#)
*OHS should be between 55 and 65% of the 1RM you just hit
Simple yet effective. Rounds should be fast and UB. Weight on the bar should be light enough where 10 OHS will be hard, but totally doable. Be smart here.
Accessory Work
Hollow hold, banded pull-downs – accumulate 100
