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Jason overhead squats.
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Randy overhead squats.
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Matt H. and Lori on the Big Wheel.
A quick note about work: Work is simply the measure of moving a certain amount of weight over a specified distance (for instance moving a pound a foot). You may have noticed that height positively affects (in wall ball or rowing) and negatively affects (in pressing, pull-ups and squatting) a workout. We compared the overhead squats performed by Jason and Randy and found some interesting information regarding work and, therefore, power (moving weight over a distance in a certain amount of time).
Given that Jason and Randy were doing Nancy, we measured the distances they were moving the bar on their overhead squats (18 inches for Jason and 24 for Randy, i.e. Jason moved the bar 75% of the distance Randy moved his bar). Since Jason did the prescribed 95 lbs. that means Randy “only” had to overhead squat 71.25 lbs. (the bar with the gray plastic plates and the 2.5 kg iron plates), or 75% of 95 lbs, in the same amount of time that Jason takes to lift 95 lbs. to have the same training effect, i.e. produce the same amount of power.
Focus: Cardio
Warm-up:
Med Ball Warm-up
Run 200 M
Big Wheel
Run 200 M
30 x Partner Wall ball
Run 200 M
10 x Overhead Squat with dowel
Run 200 M
10 x Overhead Squat with bar
Run 200 M
Skill/Specific Warm-Up:
Warm-up overhead squats for WOD.
WOD: Nancy – 5 rounds for time
Run 400 M
15 x Overhead Squats 95 lbs.