Reverse Ladder - Deadlift and Overhead Squats (115/75)
10 DL / 1 OHS
9 DL / 2 OHS
8 DL / 3 OHS
and so on...
1 DL / 10 OHS.
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Coach's Notes.
Use a single barbell for both exercises. Transition from DL to OHS using any GTO method desired (snatch, clean and jerk, etc.), if cleaning, consider the technique in the first OHS vid below. Clean and press to a high bar back squat position, then readjust grip width and jerk to overhead. Scale as needed, and make sure you know how to bail/dump the barbell safely.
Training Videos.
- "Deadlift Mistakes to Avoid" - good review of fundamentals and common flaws, from Doug Larson of Faction Strength and Conditioning. Particularly relevant for low weight/high volume. Don't let your form slip just because you're not lifting your 1RM.
- "Overhead Squatting Safely" - courtesy of CF Saskatoon.
- "Coaching the OHS" - CFHQ vid with Justin Bergh, good pointers on the overhead position.