Crossfit Overhead Squat Benchmark

Still making good progress in my OHS, but not at quite the same pace!

Tested my max at 135lbs, got ten reps. I think I can bump this to about 16-18 in 2 weeks. We'll see.

When I retest, I'll have to shoot another video!

Chuggin along

OHS for Reps Progress; 6 sets of 9 with 115lbs... that's 6210 pounds, in about 16 minutes. ~388lbs/min.

Friday calls for 10 sets of 8. That will be about 9200 pounds. Probably take about 90 seconds rest between sets, so I am guessing it will take about 23 minutes. It's about 400lbs/min.

There will be two more workouts, slightly less total volume, to taper up for another test next Friday. That will hopefully surpass 21 reps, and it will be time to start training with 135lbs.

I've also been working on building up the volume on the kipping pull ups following the same progression. The longest workouts have been 12 sets of 5 reps, or 60 in one sitting. That took about 20 minutes to finish, so not too earth shattering yet. There will be a retest coming up there as well.

Overhead Squat Update

Today's workout was 4 sets of 11. I got the first two, but then for sets 3 and 4 I buckled right at 10 reps. Close.

After Friday or Saturday I will have to retest. We'll see... 115lbs is a lot harder than 95!

Still going (OHS)

Today's session called for 8 sets of 7 reps each at 115lbs. This was 56 reps or 6440lbs in about 20 minutes. Tough. About 293lbs/min, or about 5lbs a second. Add distance in there, and it's quite a lot of work!

The toughest workout at 95lbs was 6 sets of 7 before retesting... that was 3990lbs. Obviously my capacities are on the rise. It's a damn good feeling!

I am up for a retest in 5-7 days. The goal is about 15-19 reps at 115lbs. Wish me luck.