Monday, 2/17/2020
All of the benchmark girls carry their own signature. While they are all designed to be an all out test of fitness, each one provides it’s own special way of getting you a new PR. The obvious way to PR Nancy is go to unbroken. The next obvious is to run faster. But what if we broke down the overhead squat a bit more. What if your overhead squat movement improved, allowing you to feel better when you run, allowing everything to go faster? During overhead squat therapy today, focus not only on your shoulder/arm position but also on your hip/back position. It is easy for people to become so consumed with where the bar is overhead, that they start shooting their hips back to far, or breaking their midline and arching the back. Both of those movements will fire up your back and you will really feel in on the run. Work on your mechanics. Repeat them until you cannot get them wrong. Then, go faster and/or heavier.2 rounds:
30m high knees, 30m butt kickers (outside to stop sign in front of salon doing high knees, butt kickers on way back)
10 windmills total
:30 dead hang on pull-up bar
6 down dog into plank (emphasize pushing head thru arms towards legs to stretch lats)
8 pass through w pvc
8 btn press w pvc
8 ohs w sotts press pvc (oh squat to bottom then sotts press then stand = 1 rep)
400 m walk
5 minutes of static back
Comments
Jim Bauer 1 year ago / Reply
Nancy: 16:14
Jeremy Hildebrand 1 year ago / Reply
Nancy: 15:05
Allen Cockrell 1 year ago / Reply
Nancy: 13:16
Elizabeth Wenzel 1 year ago / Reply
Nancy: 13:14
Kimberly Dziedziejko 1 year ago / Reply
Nancy: 16:08
Notes: 30#
John Miles 1 year ago / Reply
Nancy: 14:30
Notes: 75 - unbroken all sets
Theodore Pratchios 1 year ago / Reply
Nancy: 16:02
Marlo Moseley 1 year ago / Reply
Nancy: 14:14
Notes: 35lbs
Lynn Cassidy 1 year ago / Reply
Nancy: 18:58
Brad Schoenemann 1 year ago / Reply
Nancy: 17:17
Keri Scott 1 year ago / Reply
Nancy: 18:40
Nelson Antunes 1 year ago / Reply
Nancy: 16:06
Notes: 75#
David Peak 1 year ago / Reply
Nancy: 14:25
Notes: 75#
Andy Nadler 1 year ago / Reply
Nancy: 14:17
Notes: 35 lb barbell (no additional weight)
Katelyn Mosley 1 year ago / Reply
Nancy: 15:46
Notes: 45lbs run killed me
Eleuterio Ramos Jr. 1 year ago / Reply
Nancy: 13:49
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Saint Johns, Florida 32259 - 904-654-4505
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michael lutz 1 year ago / Reply
Nancy: 19:59
Notes: 35