Finally an Overhead Squat PR

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • 3×5 Bar Taps

Overhead Squat

  • 3x5x45#
  • 5×75
  • 3×115
  • 3×135
  • 2×155
  • 2×175
  • F 195
  • 195
  • 205
  • 215
  • 225 (PR)
  • 235 (PR)

Started out with a close grip and the second 2 sets with the empty bar felt better than they ever have. Slowly moved out each set but was about 1/2 between my snatch and jerk grips with 175#. Then at 195# I was out all the way. I was pissed when I missed at 195#, but figured out I wasn’t tightening up my core after getting the bar overhead. I think I put on the belt with the second attempt at 195# and for the rest of the sets. 20# PR! Only took 26 months to get there.

Split Jerk

  • 5x20kg
  • 5×40
  • 3×60
  • 3×75
  • 2×90
  • 100
  • 105
  • 110
  • 115
  • 120
  • 125 (PR)
  • 130 (PR)
  • 133 (PR)

I thought I’d go big if things felt good. And they did! When we did those behind the neck jerks recently a light bulb went off and I figured out I was throwing the bar up too high and then it would crash on me most of the time. When it gets heavy it would cause me to miss. I was able to control my drive and upward momentum on the bar today and just kept going for it. Stayed with the 5 kilo jumps because the lifts were so easy. Ended up being about a 23# PR from the 270# C&J I just hit not too long ago. Now I finally have a little distance between my push press and my split jerk like I should.

Today was a rare treat. After over 4 years doing this, you simply don’t set 20+ pound personal bests and I somehow got 2 of them.

Midline

4 Sets

  • 12 Weighted GHD (20#)
  • 10 Parallette Shoot Throughs

Those shoot throughs are fun. Should work those in more often.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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