Overhead Squats and the Road to Hell

On Friday we learned overhead squats. Overhead squats are just like a back squats except you hold the weight extended behind your head and this makes it WAAAAAAAY harder than back squats. There is a sweet spot of maybe 2″ where the bar must travel and it is super easy to get out of that track.

Here’s a video of our jacked up OHS form followed up by some Airdyne suffering.

Day 30 – July 17, 2009
Warm up with…
10x 16kg KB swing + hip flexor stretch
10x shoulder dislocates with pvc pipe
10x 20kg KB swing + hip flexor stretch
10x shoulder dislocates with pvc pipe
10x 24kg KB swing + hip flexor stretch
10x shoulder dislocates with pvc pipe
Then…
Overhead squats :
3 x 6 w/pvc pipe
3 x 3 w/barbell
3 x 3 w/75lbs
Then…
Airdyne – Road to Hell
I go/You go – 50, 40, 30, 20, 10 calories
Matt: 1:08, 1:34, 1:26, 38, 17
Wade: 1:03, 1:05, 1:08, 34, 12

Since we were just learning we did a max of 40kg for our overhead squats. The real workout came on the Airdyne. The “Road-to-Hell” is a simple I go/you go workout on the Airdyne. You do 50 calories the first set, then 40, 30, 20 and 10 for the last set. I can’t come close to describing the resulting pain so I will simply say that I HATE the Airdyne.

2 Responses to “Overhead Squats and the Road to Hell”

  1. Kevin says:

    I love it!! Is that Afroman on the soundtrack??? I love it more!

  2. admin says:

    It is indeed the Afroman. More videos are coming soon!

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