Overhead Squat 

On the 3:00 x 3 Sets: 

2 Overhead Squats

Start First Working Set at 82% & Build

"Josh" [HERO]

For Time: 

21-15-9 Overhead Squats (95/65) 

42-30-18 Pull-ups 

Time Cap: 10 Minutes 


KG | (43/29)


For Time: 

21-15-9 Overhead Squats, @weight(95/65) 

42-30-18 Pull-ups 

Time Cap: 10 Minutes 



  • Workout brief: https://youtu.be/tgec3HWQTz8
  • Resource Links:  CompTrain Gym Resource Drive
  • In part 1 we’re in week 3 of our current overhead squat cycle. While we want athletes to challenge themselves, we don’t want them choosing loads that they’re at risk of failing. Athletes should be getting 3 sets of heavy work. Light overhead squats weight that should be performed unbroken. The challenging part of this workout should be the pull-ups with a total of 90 reps. Should be able to complete at least 15 pull-ups on the minute (6 minutes or less total time spent on pull-ups). 
  • * Adjust rep number or variation as needed to accomplish this
  •  Score | Time to complete work. Add :01 per rep not completed if time capped.
  • OHS | Light. Unbroken. 
  • Pull Ups | 15 reps OTM

The One | Teaching Focus 
  • Always Pressing 
  • Both in our weightlifting and in the workout today we want to cue athletes to “always be pressing” the bar throughout the overhead squat rep. Maintaining an active shoulder by constantly pressing up into the bar will improve athlete’s stability and safety in the OHS. 

  • Overhead Squats
  • Reduce Loading
  • Sub Single Dumbbell
  • Front Squats
  • 42-30-18 Air Squats
  • Pull Ups
  • Reduce Reps
  • Banded
  • Strict
  • Ring Rows
  • Alternating Dumbbell Plank Rows

  • In part 1, make sure you give athletes plenty of time to build to an appropriate starting load for their sets. We want all 3 sets to be challenging, working sets. 
  • In part 2, if you’re short on bars or rig space you can manage a large class by staggering the start time for athletes. The pull ups will likely take a bit longer than the OHS, but a staggered start time should still keep athletes from getting too crowded on the rig.  


Whiteboard Brief (3 Minutes)(0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)
  • General flow 
  • Get out PVC 
  • :20 each 
  • PVC pass through 
  • Inchworm 
  • Scorpion
  • Plank to toe touch
  • PVC around the world R
  • PVC around the world L 
  • Boot straps 
  • Samson R 
  • Samson L 
  • PVC OHS 
  • Behind the neck PVC push jerk 

Specific Warm Up (10 Minutes) (9-19)

Pull ups | tell, show, do, check 

  • :10 Deadhang 
  • :10 Scap pull ups 
  • :10 Kips 
  1. Focus on a shallow, controlled, tight kip
  • 2x :10 Kip swings 
  1. Focus on the swing being controlled by the shoulders/lats
  • 5 Jumping negative pull ups 
  1. Sub ring rows if needed 
  • 3 Pull ups or workout mod 

Overhead Squat | tell, show, do, check 
  • Establish stance, grip, & set-up
  1. Wide grip 
  2. Shoulder-width stance 
  3. Bar over middle of body 
  4. Pressing up into bar 
  5. Squeeze the stomach 
  • 8 cued (squat and hold, reset) reps ¼ squat 
  1. Focus on pressing up into the PVC 
  • 4 cued (squat and hold, reset) reps full OHS 
  1. Focus on PVC staying over middle of foot 
  • 4 cued (squat and hold, reset) reps full OHS 
  1. Focus on pressing up into the PVC 
  • Move to rack 
  • 4 cued (squat and hold, reset) empty bar OHS 
  1. Focus on pressing up and staying over middle of foot 

Strength (17 Minutes) (19-36)
  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (36-42)
  • Practice Round 
  1. 1 Round:
  2. 6 Overhead Squats
  3. 6 Pull-ups
  4. Should be unbroken and fast.
  • Break
  • Workout adjustments if needed

Workout (10 Minutes) (42-52)

Look For 

  • OHS | Look for athletes constantly pressing up into the bar throughout the rep. Cue athletes to pull back on the bar in order to maintain it over their center of mass throughout the rep. 
  • Pull Ups | Look for full ROM with the chin over the bar and the arms fully extended each rep. Pay attention to athletes breaking up the pull ups into small sets and encourage modifications if needed.

Post Workout Clean Up & Chat (52-60)


Home Workout  [DBs & jump rope]

For Time: 


DB OHS right arm 

DB OHS left arm 

42-30-18 Alternating DB plank rows 

Time Cap: 15 Minutes 


“There is a reason between listening, and waiting for your turn to speak.” - Simon Sinek

Listening is a skill.

To not “hear” the words of another, but to truly be in the moment. To listen sincerely.


Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.


In conversations today, pay close attention to our thoughts as the other is speaking.


The intention is this:

Listen with the intent to understand.

Not to reply.

After Party 

5 Sets 

12 KB horn curls 

100’ Heavy KB/DB farmers carry