Our second cycle of the Wendler OHS program is seeing massive gains already. Athletes are beginning to show stability and control in the most difficult of all barbell movements. But here’s the bonus..OHS’s will make you stronger doing pull ups, toes to bar, handstand push ups or any other pressing and pulling movements overhead. Then theres the squat..Overhead Squats are the gold in your treasure chest. Build ’em..and love ’em.

Overhead Squat for reps:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%

Accessory :
3 x 5 ea Seated Z-Press (build)
3 x 5 GHD Back Extensions (5 s hold)

” The Snatch Run “
Run 400 m
15 Power Snatch (60/40)
400m Run
15 Overhead Squat
400m Run
15 Squat Snatch
CAP 18