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 month, 1 week ago / Reply
Nancy: 16:14
Jeremy Hildebrand 1 month, 1 week ago / Reply
Nancy: 15:05
Allen Cockrell 1 month, 1 week ago / Reply
Nancy: 13:16
Elizabeth Wenzel 1 month, 1 week ago / Reply
Nancy: 13:14
Kimberly Dziedziejko 1 month, 1 week ago / Reply
Nancy: 16:08
Notes: 30#
John Miles 1 month, 1 week ago / Reply
Nancy: 14:30
Notes: 75 - unbroken all sets
Theodore Pratchios 1 month, 1 week ago / Reply
Nancy: 16:02
Marlo Moseley 1 month, 1 week ago / Reply
Nancy: 14:14
Notes: 35lbs
Lynn Cassidy 1 month, 1 week ago / Reply
Nancy: 18:58
Brad Schoenemann 1 month, 1 week ago / Reply
Nancy: 17:17
Keri Scott 1 month, 1 week ago / Reply
Nancy: 18:40
Nelson Antunes 1 month, 1 week ago / Reply
Nancy: 16:06
Notes: 75#
David Peak 1 month, 1 week ago / Reply
Nancy: 14:25
Notes: 75#
Andrew Nadler 1 month, 1 week ago / Reply
Nancy: 14:17
Notes: 35 lb barbell (no additional weight)
Katelyn Mosley 1 month, 1 week ago / Reply
Nancy: 15:46
Notes: 45lbs run killed me
Eleuterio Ramos Jr. 1 month, 1 week ago / Reply
Nancy: 13:49
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michael lutz 1 month, 1 week ago / Reply
Nancy: 19:59
Notes: 35