Thursday 10.01.2020

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Lt. Mel USAF commencing her career serving her country and officially pinning on her rank!

Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds of
7 x PVC Overhead Squat
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Yoga Poses


  • Special Emphasis on Front Rack and Overhead Archtypes.
  • Applied efforts to improve these aspects of movement involve Mashing and Mobility drills for
  • areas such as the Anterior Shoulder/Compartment, ankle capsule (impact on range of motion), etc.

Impact/Focus: Overhead Squat
Warm-up with three sets of light weight Overhead Squats before working through the following sets/reps. Proper range of motion is the priority today, go as light as necessary to develop the movement before attempting to increase any weight/challenge.

Every :75 x 7 Rounds
Overhead Squat 3-3-3-3-3-3-3


  • Climb weight only if technique and range of motion (full squat depth, stable overhead position) are sound.
  • Go as light as necessary to achieve these points of performance.
  • The Overhead Squat develops balance and squat proficiency while also developing strength in the receiving position for the Full Snatch movement.

Post scores to comments.

“Tea Leaves”
For time
10 x Overhead Squat (75/55lbs)
15 x Push-ups
20 x Floorwipers (75/55lbs)
25 x Medicine Ball Cleans (20/14lbs)
30 x 1-arm Dumbbell Devil’s Press (35/20lbs)
25 x Medicine Ball Cleans (20/14lbs)
20 x Floorwipers (75/55lbs)
15 x Push-ups
10 x Overhead Squat (75/55lbs)

Post scores to comments.

Skill Development: Spikeball!!!

Samy Daghir

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