Tag Archive for over head squat

2014 – Workout #9

Saturday Butt Camp

It was to be me and Mel, I think combined height of an average person at the gym.

I find it kind of odd that there possibly could be one workout with 4 movements that I am not great at any single one of them…  This would prove to be a humbling work out.

I had to lift Mel for each set of pull-ups, so I feel like that should count as a rep or two.  Because the instructions were no boxes, no matter what.  We asked and were denied.  We split the work on these pretty good.

I went lighter on the OHS, because I am not great at them and I really should work on them more.  But its one of those things when you get discouraged it makes it hard to get motivated to get after them. When I write that down it really makes me feel like it should be having the opposite effect…

Toes to bar we split up pretty good. I did them strict and did OK.

Double unders… Well Mel probably did 90 of these. She did like a 40 in a row that was pretty awesome.  Again something I need to work on.

Butt Camp
Teams of Two for Time:
75 Pullups
100 OHS (95/65)
125 T2B
150 Double Unders




2013 – Workout #93

Tonight at SISU

Pretty standard / normal warmup and then right into a fun workout.

Workout of the Day
Air Force
4 Burpees
20 Thurster (95/65)
20 Sumo Deadlift High Pull
20 Over Head Squats
20 Front Squat
EMOM 4 Burpees

I don’t know how everyone else feels about these EMOM (every minute on the minute) but they are like a massive distraction.  They make everything harder.  But at the same time is a defined breakup of the work.  Its also a deadline to push for every minute.

The obvious part that held me up the most were the over head squats.  I’m just not all that strong with them.  I believe this to be a hip issue.  I just dont’ feel stable when my hands locked out over head.

I felt like this workout went well.  At first trying to keep up with brent, but he smoked me once he got to the OHS.  I felt my thrusters were great, and my front squats were strong!

My time 7:54



2013 – Workout #58

Tuesday Night with Pat at SISU

The warmup was OK, we did some barbell work.  We also did some shoot throughs, which I now can do so thats awesome!  Didn’t know that until tonight.   Some pass throughs and over head squats.

For some skill work we did some 5×5 Snatch Pulls just moving up in weight and just the pull.  This actually helped.  I worked with Liz, that made it even more fun.

Workout of the Day
5 Rounds for Reps
15 Power Snatch (45/30)
15 Over Head Squats (45/30)
Double Unders
Your partner does Doubles while you do lifts. Count Doubles

I teamed up with Liz for this workout.  She is super fun to workout with, she isn’t afraid to be pushed a bit and do better, makes me want to do better. So all good qualities when coming up with someone to workout with.

The lifts were just the bar and I am even surprised that I was doing pretty good.  My over head squats have come a VERY long way in two weeks.  Working on them doing them, thinking about them visualizing them all good things.  I was able to do the first round unbroken, and the last two unbroken.  The middle two I broke up a little bit, I was tired.  My hands are soaked and the bar is doing work to them.

Liz rocked the double unders, like crazy good, getting double mine every single round.  She was a machine.  I still feel pretty good I got over 200 in the workout.  I strung together 21 which was awesome.  Otherwise it was one or two etc.  What I found myself making the mistake of is thinking I was going to fail and stopping only to find a perfect double under occurred.  That sucked.

Our Score: 604




2013 – Workout #56

Sunday at SISU with Pat

Well I was looking for a relaxing Sunday at open gym.  Get some quality time working on over head squats and some handstands.  I even debated starting work on muscle ups.  But it didn’t go to plan.

After some pretty intense hip mobility and then some shoulder mobility, I got my arm twisted into doing Nancy.

Workout of the Day
5 rounds for time of:
400 meter run
15 Overhead squats (95 lbs)

So I am going to use just the bar, my over head squats aren’t strong and I am going to use this as an opportunity to get them better.  What I really am not looking forward to is the 400M runs…  The last thing I wanted to do today was more running.

Derek said its a Recovery run… haha LOL Recovery run sounds like crap to me!

For the most part my overhead squats felt pretty good.  Some bad habits a couple of times but all in all they went OK.  Best sets I’ve done with them before so I dont’ know if it was the hip mobility (Thats what I think holds me up on these) or just the practice.  I think this actually will be a step forward on this movement.

The 400M runs were all pretty much a slow 10-11 min/mile pace.  But the last one I moved pretty good and probably did it in like 1:45 or so.  The runs were pretty cold with some wind that was sending through.  My legs are pretty sore and I am wishing for a day off.  Maybe in a couple weeks.

My time: 19:06




2013 – Workout #51

Tuesday night with Pat at SISU

Our warmup was pretty casual and we didn’t get to do a lot.  We had to cut it short because of time.  I was able to get a few sets of pullups and a bunch of jump rope.

NO skills work.  I was  really looking forward to doing the handstand stuff.  Oh well.

Workout of the Day
4 Rounds for Time
50 Mountain Climbers or 200M Run
12 Sumo Deadlift High Pull
12 Ring Dips
12 Overhead Squat (50% 1RM)

Over head squats are going to be tough.  I am thinking about ring dips too, trying to sort those out in my head. I’ve been dreading this workout all day and had hoped to get some time to work on the OHS before the workout.  Wasn’t the case.

This workout was hard mentally on me.  I’m disappointed at my ability to do the OHS.  I dont’ have all too much to say about this workout because honestly I am so mentally broken from it, its hard to describe.   So if anyone is reading this I apologize for not talking about this more but I just dont’ have it in me right now.

The Good:

  • I was able to do the ring dips pretty dam strong, no scale.

The Bad:

  • My over head squats are just plain bad
  • 200M run I cramped in my calf, HARD.
  • My high pulls need to get hips involved
  • Mtn climbers were slow and had to break up.

My time: 21:10 (75)




2013 – Workout #32

Tuesdays with Jason at SISU

The skills and some of the warmup is working on the over head squat.  I absolutely am not any good at this movement, I am on the inside of my feet, knees coming in.  Or I don’t get the depth.  Or my shoulders won’t face out the way they should.  Its all friggin bad.

Supposed to work on a 3 rep max?  Well mine is PVC.

Workout of the Day
4 Rounds for Time
20M Over Head Lunge (45/25)
30 Sit-Ups
20 Lateral Box Jumps (24/20)

The lateral box jumps are going to be hard, in warming up with it I scraped myself, the sit-ups are always a challenge and I am feeling OK with the lunges.  I feel I am pretty strong with these.  BUT I have been sick for a number of days and I am not feeling well today, probably the worst.  But I want to get it out of my system and I am thinking this could do the trick.  (It did at the time but later about 4 hours I regretted this decision)

I dive into the over head lunges at a nice pace, no breaks for all four sets.  The sit-ups are a challenge, The first set I think I got to like 25 without stopping.  The rest were all broken up, and slow.  The box jumps were the worst.  Jumping left to right was hard, something in my brain is making it difficult.  Luckally I am too tired to figure that out and just keep going.

I am really happy I didn’t scale this one.  I think this is a good example of not having to scale and pushing through.

My time 15:26 (I think I was supposed to add :12 so 15:38)




2013 – Workout #24

Monday night with Jason at SISU

Workout of the Day

5 Min Max Double Unders (singles)
Over Head Squat
15 Bar Facing Burpees
Squat Clean
15 Toes to Bar
Back Squat
Match Double Unders (singles) from first five minutes.

All lifts require 2025lb for men 1425lb for women
Example @135 15 reps

So I suit up a bar at 135.  The reason for this is my overhead squats suck, I even went and practiced yesterday (good thing I did) and I still am just not good at it.  So my thoughts were all my reps are going to suck so I may as well do the one with the least amount of reps.

This turned out to be a very bad idea, the reps were crap, a solid 80% of them. By the time jason came around I was just finishing up and I had a med ball to get down but I was using it all wrong, I wasn’t deep enough it was all just bad.  VERY VERY VERY Bad.

I changed up the weight, went to 95 increased the reps and moved on.  I have to say that this was the single most frustrating workout I have done to date.  I leave the gym so dam discouraged I can’t even look at myself in the mirror.

So what is it that makes me so upset?  What is it that drives me to want to do these things right and the way they are supposed to be done?  Why do I keep putting myself through these movements that I am not good at?  What makes me keep coming back day after day after day?

I feel good about my burpees.  I feel great about my squat cleans.  The toes to bar were pretty solid. Backsquat felt like I’m actually getting better.  And my singles were more then I think i have done in years added together.  Whatever I sucked it up big time on this workout.

Score = Seconds / Dubs / .1 for singles

My Score: 25:47 (95/500) = 15.47




2013 – Workout #22 & 23

Couple workouts in one day.

First thing in the morning I went to SISU to get some quality time on the handstand and handstand work.  I am going to need it.  My goal is to do a 10ft handstand walk.  I can’t do 1ft right now.

There was a small group just pounding through some muscle-ups, pretty awesome to watch.  One day strict bar muscle up you will be mine…  Jake was there working on the handstand pushups.  Earlier he was working on the muscle up as well.

I am going to spend the next 30 minutes or more on handstand work.  I did some research on how to get going on this and have some ideas.  I am going to follow some of those.  It was good work, I even did a bunch of handstand pushups throughout the process.

Seeing the workout of the day posted got me to head off to lifetime and do some work to hopefully give me a better shot at the over head squat.  So I headed into maple grove to spend 20-30 minutes on over head squat.  I have to say it was worth the time because with the mirrors you really can see whats going on.  My center collapses, I can see it.

I spent about 25 minutes on doing a number of sets and didn’t really matter what weight, It just didn’t feel good.  I do have to say it got better, but just isn’t great.

I did some other misc lifting, some standard stuff I haven’t done in months, like straight bar curls.  Just having some fun in the gym I spent so much time in before.


2012 – Workout #141

Friday Night at SISU with Jason

The warmup was double unders some pushups situps and then wall facing overhead squat.

Here is some insight on my feelings about looking at this —- hell.  Its going to go so bad, I am not good at any of these movments.  I can’t do doubles, I can’t over head squat, I am just straight up bad at everything this workout stands for and I am going to be disappointed in myself, thats just the reality of tonight when I first looked at the board.

The warmup with the wall actually helps a lot, I can’t believe I wasn’t using it before.  Something so simple helps me so much.  Helps keep my chest up, helps me push my hips out, push the knees out, its great.

For skills we worked on you guessed it, over head squat.  Doing a little set to work up to a heavy set.  I am not going to push myself too much on these because of two reasons 1) I am not strong at this 2) combo that with sore shoulder = injury that I dont’ need / want.

My ladder looked like this:

The 135 wasn’t too bad actually but I was working with Colin, otherwise I probably would have just done 95 over and over again.  The good news is 95 will feel light when its time for the workout.  I am doing a lot right, but a lot wrong too, just need more practice.

The workout
5 Rounds for time
100 Double Unders
15 Overhead Squat (95/65)

So for the double unders I am not good at them so I figured I’ll just do singles, oh no its a workout to practice these get them down, working on them is the only way to get better, yes thats Jason talking, yes he’s right.  So instead I get an option to do 3-4 minutes of work then move on, yes per round so right there is 15-20 minutes of my time.  Not leaving a lot for the over head squat but its only 15 how hard can it be?….

Well the jump rope doubles isn’t going well I am doing good work on them, finding the occasional one that I get and then the over head squats, god awful.  I am trying to get 7 or 8 reps but not happening.

So I work through this thing.  I spend 3- 3:30 seconds per round on double under work and the amazing thing is there were points where I am super tired and I string two or even three together, thats pretty awesome.  Too bad I can’t do it consistently.

The over head squats I had points at which I think they went good, but more that weren’t good.  I do however love the feeling when you do one of these right.   Most of them I was either on my toes, too much on my heels, not getting my knees out etc etc.  Just a lot of work.

Yes as predicted I am very frustrated.   Last workout of the year, nice ending. fml

My Time 24:32