Redhorse chapter

Train like an athlete. Train like someone who makes their living by being fast, agile, and powerful. Stand on your feet. Lift heavy weight as fast and explosively as you can. Lift it above your head. Sprint, jump, explode.

Warm-up:
20 body weight squats
10 push-ups
20 sit-ups
10 pull-ups
Power:
Back squat 5-5-5
W.O.D
10-8-6-4-2 as fast as possible (AFAP)
C2B(chest to bar pull-ups)
Box jumps 24"

W.O.D:
3 MUSCLE UPS
3 BURPEES
10 OVERHEAD SQUATS
AMRAP IN 18 MINS, Go heavy on the overhead squats!!!!



The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.

This functional gem trains for efficient transfer of energy from large to small body parts ? the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.

The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power ? unsurpassed.