Skill
Overhead squat:
3-3-2-2-1-1
2 second pause at the bottom of each rep
Suggested weight progression (in %): 75-75-80-85-90-heavy single

Work up to a heavy single, but be sure to maintain the pause at the bottom of your range of motion. If your bottom position is significantly above or below parallel that’s totally fine, as long as your positioning and stability is solid. Record your max as a reference for future overhead squat work.

Workout of the Day
Every 5 minutes for 3 rounds:
15 devil presses
400 m run

Make an effort to push the pace on the 400 m run today; devil press is an easy movement to slow down on but a hard one to speed up on, so if you’re looking for a faster time you’ll likely have to find it on the 400.

Scale the devil press count and/or run distance so that you have about 1 minute of rest each round (check the standards below for benchmarks).

Record the slowest of your 3 times. Use a running count-up clock to make the times easier to read.

standard: 35/20, 10 devil presses
rx: 50/35
sport: 50/35, 20 devil presses
metcon: