Today, we’ll be revisiting the Bear Complex with a twist. Since this month’s challenge forces us all to work on the Overhead Squat, we’ll be doing an overhead variation of the grizzly wod. So, this is also a good time to talk about what may be preventing you from improving your squat.

One of the factors that make the OHS the weak link is tight ankles and calves, which can cause your heels to come up and/or ankles to roll in.  One test is to do a squat with your heels on 1″ plates to see if you can get to the bottom comfortably.  If so, chances are your ankles/calves need some attention and extra stretching.   Take a look at Kelly Starrett’s article for some great stretches!

I suppose now will be a good time to formally announce the April Cup Challenge (albeit halfway through the month), since all sandbaggers have done the benchmark at last! The benchmark lift consisted of 5 sets of 3 reps, increasing in weight. At the end of the month, athletes will use the weight they achieved on the last set of the benchmark and see how many consecutive reps they can squat out. Highest reps wins. (Note: Bar must be locked out overhead for the reps to count as continuous).

WOD 04.16.10
Overhead Bear

5 sets of 7 reps:
Power Snatch
Overhead Squat
High Bar Back Squat
Snatch Grip Push Press

1. Perform 7 reps of the complex without resting on the floor per set. Touch and go only for the Power Snatch.
3. Rest as needed between sets.
4. Penalty for a bar touching the ground is 5 burpees per violation post-WOD.