Have you ever wondered why we don’t lift for max loads every time? Why we do lifts at certain percentages? Here are a few reasons.
1) Technique – By lifting with a percentage of your max, you are capable of focusing more on certain parts of the lift and less on the actual weight. The best part – better technique results in more weight being lifted down the road.
2) Recovery – It gives time for your joints, tendons, ligaments, muscles and CNS to repair. If you constantly barrage your bodies with max loads, there’s no chance for recovery or repair.
3) Overtraining – When you work at percentages, you lower your risk of overtraining. Going for a max load every day can really break you down. It could cause persistent muscle soreness and fatigue, elevated cortisol, and increased chance of injuries.
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5
9-15-21 reps
OHS (95/65#/50%)
Ring Dips
WUx2
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5
95#WU x 5 – 140 – 140 – 140
9-15-21 reps
OHS 95# (9 and 15 unbroken 21(13+8)
Ring Dips (sets of 3 for the first 9 then a couple of sets of 2s then 1s for the rest)
Time = 10:13
OHS x5
85 105 115×3
WOD Rx
8:40
OHS x5
95-95-95
Wod at 65# and assisted ring dips after round of 9 ring dips
6:22
– Mob
– WUx2
EMOM 5 –> 5 OHS with stick & 3 sec pause
OHS x5 –> 65-85-95-95-95(x3 then F) … Should have been able to manage 105 x5 based on 135 3RM but 85 felt REALLY heavy today for some reason
WOD: 9-15-21…
– OHS @ 65#
– parallette dips
= 3:02 … All unbroken except last set of dips (2 sets)… Did not scale correctly, OHS should have been heavier and I should reserve parallettes for workouts with 150 of them 😛
Mob+WUx2
Group Mobility
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5
15#-20#-25#-25# (did an extra 5 had extra time left)
9-15-21 reps
OHS 15#
Ring Dips (Paralette dips 4 me)
Time = 6:55
Cashout: Wall stretch
WUx2
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5
95#WU x 5 -110-110-110
9-15-21 reps
OHS @ 80#
Ring Dips
Time –>11:41
Great work 6am’ers!
Overhead Squat @ 70%
5-5-5 @ 80#
9-15-21 reps
OHS @ 65#
Paralette dips (right shoulder was tight)
Time 6:02
Thanks Kevin!
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5 – #45 / 45 / 55 / 55
9-15-21 reps
OHS (45#/50%) – Paralette
Time: 7:40
Mob, WUx2
Group mob
EMOM 5 mins
5x pause overhead squats with a stick
Overhead squats 3×5 @ 70%
(WU @ 55, 70) 80 – 80 – 80
WOD
9 – 15 – 21
Overhead squats 60#
Parallette dips
Time – 6:17
Thanks Maria for sharing the bar!
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
55-55-55#
Not 70% but 60# felt too heavy today.
9-15-21 reps
OHS @ 40#
Assisted Ring Dips
Time: 7:15
WUx2
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5
95#WU x 5 – 115 – 115 – 115
9-15-21 reps
OHS 95# (9 and 15 sets unbroken)
Ring Dips (scaled to par dips because of bad shoulder)
Time = 6:37
good to be back after 6 days off. Wrists were hurting throughout WOD.
– Mob
– WUx2
EMOM 5 –> 5 OHS with stick & 3 sec pause
OHS x5 –> 35/35/35/35/35/35
Kept it the same to work on form. Felt good to get my squat right without the brace.
WOD: 9-15-21…
– OHS @ #20
– parallette dips
= 6 min
I almost wanted to skip this one, because I do not like OHS at all (or they me), but I remember seeing somewhere “If you only pick the WOD’s you love, how are you going to get better at the ones you hate?” and it proved to be true. I felt a lot better doing OHS than I have in a while!!!
EMOM for 5 min
5 OHS (3s pause) with stick. I liked this warm up! Thought I wouldn’t be able to handle the pause, but I did 🙂
OHS @ 70% – 5 – 5 – 5
35# Wu – 5x 50# – 5x 50 – 5x 50 (Thabk Steph for pointing out that I need to stay on my heels. Made it feel better today than it has in a while!)
WOD: 9 – 15 – 21
OHS (50% @ 35#)
Ring dips (assisted ring dips – first time for these!)
Time: 8:28
mob wux2
group mob wu
EMOM for 5 min
5 pause OHS with stick (3 sec)
OHS 5-5-5
35-45-45
WOD
9-15-21
OHS 45#
ring dip
time 6:57
At Blended Athletics
Back Squat 4 sets 5 reps
205#
Between sets 5 strict C2B Pull Up
WOD – 12 min cap
4 Rounds
21 Box Jump did 24″
15 Step Back OH Lunges used 45#
9 T2B
At cap 3 rounds even
OHS @ 70% 3×5
65-95-95-95#
WOD with 65# and paralette dips (wanted to do assisted dips but left arm still bothering me from last week – OHS unbroken)
Time: 4:38
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
*Loved this!
Overhead Squat @ 55#
5-5-5
9-15-21 reps
OHS (35#)
Assisted Ring Dips
Time: 8:14
OHS x 5:
45-55-70-70-70
9-15-21
OHS @ 50#
Assisted Ring Dips
Time – 5:45
Lower back was feeling off today, so kept OHS light. My back felt much better after my workout….I guess I just need to get moving!
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 85#
5-5-5
9-15-21 reps
OHS (65#)
Ring Dips 1/2 as Rx 1/2 Assisted
Time: 9:21
EMOM for 5 min
5 pause OHS with stick (3 sec)
Overhead Squat
5(35#)-5(35#)-5(40#)
9-15-21
OHS @ 35#
Paralette Dips
Time: 8:49
Thanks Steph!
You’re back!
9-15-21 reps
OHS (20#) last 11 were done as back squats, hurt my wrists.
Ring Dips (scaled to push ups)
6:16 for the time
Mobility
4 min each leg of:
Couch Stretch, Sleepwalker Stretch, Figure 4
Spiderman Stretch, Calf Stretch, Floor Hip Stretch
Low Intensity Steady State (LISS)
– Row 10 mins
WUx2
WOD @ 55# = 7:32
Dips (4+3+2, 5×3, 7×3)
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70% # 50
5-5-5
9-15-21 reps
OHS (95/65#/50%) # 35
Ring Dips ( extremely assisted but first time in a WOD 🙂
8:12
WOD rx’d…almost… I’m squatting to a box for my knee and it’s not quite below parallel.
Time: 10:10
Overhead Squat @ 70%
5-5-5 @ 35#
9-15-21 reps
OHS @ 25#
Paralette dips
Time 5:59
Kept everything light left hip was bothering me
EMOM for 5 min
5 Pause OHS w/ stick (3 sec) Wayyyy tougher then i though, focusing really made me engage back muscles i obviously had not been properly engaging! Thanks Kevin!
Overhead Squat @ 35-45-40
5-5-5
9-15-21 reps
OHS @ 35
Ring Dips scaled to Paralette dips
time 8:08
OHS @ 70% x 5
85-85-85#
WOD: 9-15-21…
– OHS @ 65#
– Parallette dips
Time 6:14
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5
45-55-65#
9-15-21 reps
OHS at 35#
Assisted Ring Dips
Time: 8:01
Mob+WUx2
Group Mobility
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5
20#-25#-25#
9-15-21 reps
OHS 20#
Ring Dips (Paralette dips)
Time = 6:35
Cashout: Wall stretch
Mob+WUx2
Group Mobility
EMOM for 5 min
5 Pause OHS w/ stick (3 sec)
Overhead Squat @ 70%
5-5-5
15#-25#-35#-30#
9-15-21 reps
OHS 15#
the first two rounds i did assisted ring dips
last round used paralettes
Time = 6:53