Programming
[tabl class=”table-condensed” caption=”” width=”100%”]Workout A, Workout B, Workout C
3×3 Overhead Squat., 3RM Overhead Squat., 3×1 Overhead Squat.
[/tabl] [tabl class=”table-condensed” caption=”” width=”100%”]Workout A, Workout B, Workout C
2×4 Overhead Squat., 5RM Overhead Squat., 3×1 Overhead Squat.
[/tabl]Build and Maintain
Level 5 is unlike the other levels in the sense that there is no next level to progress to. Once you’re here we have progressed to a point where you have enough strength with the Overhead squat necessary to complete RX WOD’s.
Lesson-specific notes
The purpose of level 5 is to provide you with a template where you can keep developing that movement gradually while you focus on other aspects of your Cross-Training training. By the time you are at level 5, you should be able to do pretty much any Cross-Training WOD with Overhead squats in it.
The amount of Overhead Squat training is up to you now. Recall from the introduction that this is a graduate program in the sense you’ve already completed what you’ve come here to do. With that said, I do recognize the yearning to still progress, which is why I’ve provided an “on-going” template to accomplish this. Do you feel like you still need a lot of work? Then I would suggest doing a cycle a week. Do you think you’re happy with where you are and want to make incremental progress? Then 1-2 cycles a month will suffice. Don’t want to do anymore? That’s totally fine as well because if you are consistent with Cross-Training you’ll still see development.
Not sure what Cyle 1 and 2 is? It’s quite simple. You’ll perform cycle 1, then cycle 2, then cycle 1, and so on and so forth.