09/17/2010 Workout

Three rounds of max reps of the following:

Overhead squat
Dips

Post total reps for each round to comments.


For the overhead squat, use PVC pipe, broomstick, bar, or some other lightweight object. For proper form, make sure the hands and load are in-line with the shoulder and foot. Then squat away, going down to proper depth (hip lower than knee joint) and up to full hip extension, knees out. For an example of an overhead squat with a PVC pipe, you can go here.

Dips can be done on 2 parallel supports, such as what you'd find at a playground, or even a narrow staircase with handrails, the handles of a treadmill, or just 2 chairs.

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For extra credit:

Instead of the above, do three rounds of:

Overhead squat max weight for 5 reps
Muscle ups for max reps

Don't know what a muscle up is? Go here.

Post total loads for OHS and total reps for muscle ups to comments.