115, 115, 120, 120, 120

135-155-165-175-185

In KG: 65 /67.5 /70 /72.5 /75

KG40-45-50-55-60(1)

M/37/6'/176#

145/155/165/175/155

Deo gratias

Worked up to 5 sets of 95 lbs 

88-110-132-143-154lbs
M/54/175/5'11"

95#/115/125/125/130

Modified:
--
Overhead squat variations:

Single-arm DB OHS @ 7,5 kg: 
5 L + 5 R / 5 L + 5 R 

Single-arm DB OHS @ 12,5 kg: 
5 L + 5 R / 5 L + 5 R 

Single-arm DB OHS @ 12,5 kg AMRAP:
6 L + 7 R / 6 L + 7 R 

Single-arm DB OHS @ 15 kg AMRAP:
2 L + 2 R / 3 L + 3 R / 2 L + 2 R 

15 kg bar OHS: 10  /  19 kg bar OHS: 10 /  25 kg bar OHS: 1 + 1 
--
Peace.

135(2)-145-150-155

M/27/5'8"/170lb
CrossFit AFK

115lb-135lb-144lb-165lb-195lb (felt heavy today)

OT on shift 0900
1 mile warm up
warm up with bar

1st-    65 lbs 
2nd-  85 lbs
3rd-   95 lbs
4th-   95 lbs
5th-   95 lbs
(found myself on toes at the bottom of the movement at higher weight so started over with 65 lbs)

115, 115, 115, 120, 120

145, 155, 165, 185, 195
then 2 reps at 205

Scaled to:
DB OH Squat
5 x 5 with 2 50lb dumbbells 

20 min SLIPS

5 sets of 3 at 95# over head squats. 

Modified, minimum 5 reps at each weight. All from the ground.
45-65-75-85-95-105-115-115#
SLIPS as part of warm-up.  Wanted to keep going up but had to cut it short due to time constraints.

3 count down, 2 count pause at bottom, 3 count up each rep.  For-quality technique day.  Part of me feels like I should be doing more weight after all these years, but the rest is quite happy with the quality of the lifts - very solid today.  6 years ago I wouldn't have even considered the slow-pause-slow.  Also, having that resource of watching Chad Vaughn in action with commentary is priceless.

Strict press 3,3,3,3,3 @ 95, 115, 125, 125, 130#. 
Then 3x15 curls w/ curl bar @ 50#. 

45, 65, 65, 65, 65

75-95-115-125-135

170109: 65-85-105-115-125(f- 1 rep)

No chance I was doing this. I can do squats but i do not have the mobility for these. Just stretched and spent an hour trying to do it with no weight.

75-135 lbs. with some SLIPS 

Front Squat 
105/115/125/135/145

At Bea's

52 kg (115 lbs)

Did 2/3 of last week’s three couplet workout. Results there. 

M/39/72”/170

as rx 60kg, 80kg, 90kg, 95kg(f), 95kg

I don't have skill/strength for serious OHS, and also suffering some knee pain today; so I practiced various low-weight bar and dumbbell OHS, and the progressions in the pistol article. 3-rep sets were:
35-45-55-65-65

Thanks! 

Overhead squat 
65
75
85
95
100

185, 205, 225, 245, 265Fail

rx
95/95/05
115/115
m/53/175
Watched the Chad Vaughn vid from compare to
so I worked on bringing my grip narrower by 2" on the bar.
Lots of reps with just the bar, but I did feel more comfortable w/ the bar OH
Wish I tried this earlier in my career:)

DB OH Squat
6 x 35/40/45 (3 ea arm)
4 x 8 x 50# (L/R/L/R)

Hotel gym

115-135-135-135-135x1 fail (missed the snatch the first attempt) 

all from ground. 

Overhead squat 3-3-3-3-3 rep
22,5 kg
25kg
27kg
30kg
32,5 kg

Globo wod: If you are using iron plates today use a weight that you can bring down under control. Build up and do sets across at a heavy weight but controllable on the way down. Dumbbells sub 3 dumbbell OHS alternating sides. If you max the available dumbbells do AMRAP sets. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by full recovery. Squatting with an upright torso, overhead.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

COORDINATION SCALE
Same format, lots more reps each set

FLEXIBILLITY SCALE
Max effort back squat
In between sets do PVC overhead squats and some mobility drills for shoulders/ankles/hips

BALANCE SCALE
As is, don't count reps if your weight shifts on your feet

MY STUFF
Did sets of 5 slow at 95 lbs. between cleaning stuff then did some basketball drills

GENERAL FEAR LEVEL: 4

Overhead squat 3-3-3-3-3 rep
95-102.5-115-125-142.5

Along those lines what are some fun dynamic stretches for your t-spine?!

I really struggle with overhead squats. Barbell & Dumbbell variations. But can do pistols rather easily. Could it mean my restriction is not in my ankle dorsiflexion but in my thoracic extension?!