W.O.D. Monday 8/17/20


W.O.D. Monday 8/17/20

Strength – 15 minutes

Build to Heavy Set of 5 Overhead Squats

OVERHEAD SQUAT [25:00-40:00]

  • Athletes will have 15 minutes to build to a heavy set of 5
  • We’ll take the bar out of the rack for this piece
  • It may be helpful early on to practice push jerking or split jerking the weight from the back rack
  • Push pressing the weight can be good at the lighter weights, but may not be possible as we climb heavier
  • We also recommend dropping the weight to the ground instead of bringing it down behind the neck
  • Using some buddies to get the weight back into the rack is the safer option

“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.

Conditioning WOD

For Time:
1000m Row OR 800m Ski OR 2400m Bike
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)

WORKOUT BRIEF [0:00 – 5:00]

  • This balanced triplet workout resembles a beefed up version of the benchmark workout “Jackie”
  • We have a little bit of everything here: 1 mono-structural movement, 1 gymnastics movement, and 1 weightlifting movement
  • The intended time range for this 3-station workout is between 8-15 minutes


  • If you have 20+ unbroken reps when fresh, let’s complete this station as written
  • If you’re not there yet, consider reducing reps or choosing a variation from “modifications”
  • This should be a number or variation that you can ideally complete in under 3 minutes today


  • Choose a load that you could complete for at least 35+ reps unbroken when fresh
  • The very light weight should be less of a challenge than the overall rep number
  • The barbell will be taken from the ground for this final station
  • You are allowed to squat snatch the first rep if you’d like

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds
Easy Machine
PVC Pass Throughs Video
Active Samson Video

Moderate Machine
PVC Lat Stretch Video
Slow Air Squats

Faster Machine
PVC Overhead Squats Video
Inchworm to Push-up Video

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]
Barbell Ankle Stretch: 1 Minute

Table Top Stretch: 1 Minute

Elbows Back
Our elbow positioning on the chest to bar pull-ups can make for an easier finish to each rep. In a typical pull-up, our elbows naturally point down towards the ground. In the chest to bar pull-up, driving the elbows further behind the body can do a few things. It exposes more of the chest for contact with the bar, it helps with a better pull into the bar, and it allows for a solid push away at the top.

Movement Prep
10 Scap Pull-ups Video
5 Kip Swings
1-3 Strict Pull-ups
5 Pull-ups
3 Chest to Bar Pull-ups


Elbows Down

The most stable position to support a weight overhead is the externally rotated the shoulder. Our elbow position can tell us a lot about our shoulder position. If our elbows are pointed behind us during the squat, it’s very likely that the shoulders are rolled inward. If the elbows are pointed more forward and down towards the floor in front of us, we’re likely looking at a solid shoulder position.

Movement Prep
20 Seconds PVC Overhead Squats
5 Pausing Barbell Overhead Squats (3 Seconds in Bottom)
5 Barbell Overhead Squats (No Pause)


  • Reduce Reps
  • Chin Over Bar Pull-ups
  • Strict Pull-ups
  • Banded Pull-ups
  • Ring Rows
  • Inverted Bar Rows Video
  • Renegade Rows (Equal Reps) Video
  • Dumbbell Rows From Plank Position (Equal Reps Each Side) Video
  • Barbell Bent Over Rows Video
  • Double Dumbbell Bent Over Rows Video
  • Single Dumbbell Bent Over Rows Video
  • Odd Object Bent Over Rows Video


  • Front Squats
  • Single Arm Dumbbell Overhead Squats
  • Single Dumbbell Goblet Squats
  • Wallballs
  • Medicine Ball Squat Cleans
  • Jumping Squats (2x Reps)
  • Odd Object Overhead Squats

STRATEGY + WOD [40:00 – 60:00]

  • The biggest thing to strive for on the chest to bar pull-ups is consistency
  • This means consistency in your sets, but also with your rest between sets
  • Once these fatigue, they can be difficult to “get back”
  • Pick an option from below that you are confident in sticking with after getting off the rower:
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6-6-6-6-6 or 10-8-6-4-2
  • 6 Sets: 5-5-5-5-5-5
  • 7 Sets: 5-5-4-4-4-4-4


  • The big focus on the overhead squat is solid overhead positioning
  • It becomes a lot easier to hold on for larger sets when you feel confident with you barbell placement
  • Rather than rushing into your first rep, try to get comfortable enough with the bar to settle in for larger sets
  • With this being the last station of the day, look to be fairly aggressive if possible
  • Here are a few ways to get to 50 reps:
  • 1 Set: 50
  • 2 Sets: 30-20
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10-10-10-10-10

Accessory (before or after class)


3 Giant Sets:
:45 Single Dumbbell Overhead Hold (Left)
:15 Second L-Sit Hold
:45 Single Dumbbell Overhead Hold (Right)
:15 Second L-Sit Hold

Rest as Needed Between Sets