Archive for the overhead squats Category

Another mix

Posted in back squats, grace, kettle bells, overhead squats, pull-ups, push-ups, snatches on May 22, 2017 by coughingsparks

Saturday was the Regional Event 5 to start, 21-15-9:

-One-arm KB OHS (80/55)

11-minute time cap

I did kipping pull-ups and got through 76 or something like that. It came down to the kipping pull-ups, as it usually does; it didn’t take me long to be doing them one at a time. I did the OHS at 35#, which was actually one of the heavier weights in class. I finished with a make-up from Friday from Bergeron Comptrain, back squat:


Today was:

1.) Power snatch: 75x3x3
2.) Snatch pull: 85x3x3
3.) OHS: 85x3x3
4.) Grace, 30 C&J for time at 95#. This did not go all that well, and I added a lot of time on, although TBF, I hadn’t done it in over 2 years. I got 3:43, up from 2:54. Room for improvement. I should have pulled 15 reps in a row instead of ten. Oh well.
5.) EMOM 16 minutes:

-2 MU (I went for strict pull-ups)
-4 HSPU (push-ups, of course)
-8 KB swings 32kg/24kg

Friday, Saturday, Monday, Tuesday

Posted in box jumps, double unders, jerk, kettle bells, knees-to-elbows, overhead squats, push-ups, rope, wall ball on December 6, 2016 by coughingsparks

Friday: partner WoD, relay-style, 12-minute AMRAP:

-10 TTB
-10 OHS (95#/65#)

I did KTC because it was a lot, and we got 13+9.

Saturday: 15-minute AMRAP

-15 wall balls
-10 push-ups
-1 rope climb

I think I got 5 + 9.

Monday: for time:

-50-40-30-20-10 Double unders
-25-20-15-10-5 TTB
-10-8-6-4-2 Push jerk (165#/105#)

15-minute time cap

Finished in 14:56 and the only reason I made the time cap was because I had a phenomenal day of double unders, getting the first set unbroken, because the TTB took forever.

Tuesday: 4 sets of 3-minute AMRAP with 1-minute rest:

-15 Russian KBS (32kg/24kg)
-10 Box jumps
-2 wall walks (yuck)

Got 1+25, 1+22, 1+25, 1+25. There was no way I was going to do a second set of wall walks. It was fine.

Partner WoD, Clusters

Posted in burpees, cleans, double unders, overhead squats, thrusters on November 14, 2016 by coughingsparks

Saturday was a 2-person relay AMRAP 15 minutes:

-10 OHS (135#/95#)
-50 DU

One person would do a round and then the other. I did it at 65#, and started with Rx DU, and then went down to 40 and we got 11+25. Unexpectedly, I did PR my DU with 61 during the warm-up, so there’s that…

Today was 1RM cluster, which I don’t ever recall doing, but I did OK at with 145#. I don’t have the strongest front squat in the world, but once it’s up and on my shoulders, I’m golden. The WoD was 7-minutes of bar-facing burpees WITH and EMOM of 2 clusters at 155/105. I did better than I thought at this with 30 burpees, still not fast, but I thought I’d barely break 20.

Tons more updates

Posted in back squats, box jumps, burpees, cleans, double unders, overhead squats, pull-ups, rowing, snatches on October 31, 2016 by coughingsparks

10/22: 5RM back squat, pause 5 seconds on the first, got up to 155 Metcon AMRAP 5 minutes KB thrusters (24kg/16kg), got 43.


-400m run/row
-15 squat snatch (135/95)
-400m run/row
-12 power snatch
-400m run
-9 OHS

15-minute cap

I did it at 65#, and I’m pretty sure I got 11-something, or 10-something. I don’t remember.

10/25: EMOM 10 minutes:

E: 6 KG strict press/arm
O: 8 Pendlay rows

Did it at 16kg and 95#, respectively. WoD was a partner WoD:

-P1: 20/15-cal row
-P2: 15 box jumps (24″/20″)
-P3: Plank on elbows

I think we did 10 rounds even.


18-minute AMRAP
-Ring MU
-Squat clean 225/155
10 BFB after each round

I think I got through the set of 4, maybe, with regular pull-ups? At 110#. It was slow.

10/28: DL for 7s at 68%/73%/78%/78%, got up to 215#. WoD was, for us, 10 pulls each on the rower, one right after another for rounds in 8 minutes, got up to 26 and it was anaerobic and felt sucky.

10/31: 10-minute EMOM of pocket full snatch, got up to 80#. This is easier higher for me. 85# turned into a power snatch, because of course it did. WoD was 7-minute infinity ladder:

3,6,9,12…Power snatch 115/75
30 DU after each set

I had sort of a bad day for DU, so got 3+18.

Involuntary 3-day hiatus

Posted in box jumps, overhead squats, pull-ups on October 3, 2016 by coughingsparks

The gym was closed on Friday and Saturday for a wedding, so I was just getting back today. We did a 10-minute EMOM:

E: Max strict pull-ups
O: 30-second max effort V-ups

Did OK on the pull-ups, about what I’ve done before with 20. Didn’t count at all on the V-ups because I was doing suitcases and meh. The WoD was 20-10-20:

-OHS 135#/95#
-Box jump overs 24″/20″

10-minute cap

I was not about to do it at 95#, so I did it at 65# and got 7:47. I knew the box jump overs were going to be slow, so I did the OHS unbroken.

Snatch plus 3 OHS plus snatch plus box jump over

Posted in box jumps, overhead squats, snatches on September 9, 2016 by coughingsparks

Today was snatch complex every 90 seconds for 9 minutes (seven):

-1 Power snatch
-3 OHS

I got up to 100#, maybe could have gone heavier but I feel like we haven’t done it for a while and I mostly just wanted a three-digit number. The WoD was a 7-minute AMRAP:

-5 Power snatch at 70% of complex weight (75#)
-10 box jump overs (30″/24″)

I got 4+10. I’m pretty slow at doing box jump overs, so I would stop and then do each very deliberately. But it was fine.

All the OHS

Posted in overhead squats, pull-ups, rowing on July 14, 2016 by coughingsparks

Yesterday was 3 RFT:

-800m run (row)
-25(!) OHS (115#/75#)
-15/10 strict pull-ups

2 rounds Rx. I wasn’t about to get on the rower again for one lousy point. Not worth it. That was a lot of OHS though.