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Workout of the Day – Tuesday November 5th, 2019 “High Noon”

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Strength

Overhead Squat (5X2; 5X1)

On the Minute x 10:

Minutes 1-5 – 1 Pausing OHS + 1 OHS

Minutes 6-10 – 1 OHS

Set #1 – 50% of estimated 1RM OHS

Set #2 – 52%

Set #3 – 54%

Steadily climb from here, building to a *moderate* but not a heavy for the day. Positioning over anything else.

In the first five minutes, we have two reps per minute. The first is a pause of 2s in the bottom, and the second has no pause. In the second five minutes, we have a single rep per minute, and there is no pause.

Enter last weight completed

Metcon

High Noon (Time)

5 Rounds, resting 1:00 between:

15/12 Calorie Row

9 Overhead Squats (95/65)

3 Bar Muscle-Ups
OHS barbell is intended to be on the lighter side. Unbroken each set.

BMU should be a quick set as well, which we can modify with less volume, or a different movement based on where we are in our progression.