technique

pull. serverance package.

not happy.

head and chest up.

melissa, ellen:

ride 10:00

overhead squat technique.

after many days working on back squats, rack squats, power, and flexibility the girls were introduced to a great functional lift: overhead squat.

3x5 squat

3x5 wall squat

5-10 close grip overhead squat w/ 10# plate.

3x3 overhead squat w/ 25# plate

1x1 overhead squat w/ 45# plate

3x10 overhead squat w/20# ball allowing ball to fall forward if necessary.

5x5 overhead pip f.s.u. w/ pvc pipe bro.

during this exercise align your heels with the squat rack, push your head through until you find "the pocket" in your shoulder. apply pressure to the rack and squat.

:20 dead hang/:40 rest

:20 overhead hold w/ 45# bar/:40 rest

5 rounds

neck:

row 10:00

3x5 squat

3x5 wall squat

3x5 shoulder dislocate

3x10 dead lift @ 115#

3x8 @ 155#

3x6 @ 205#

3x3 @ 265#

3x30 hang clean @ 65#

3x20 snatch @ 65#

3z10 close grip hang snatch @ 65#

pcme:

ride 10:00

airdyne:

:10/:50 5 rounds @ +1000/100

2:00 rest

:20/:40 4 rounds @ +600/150

2:00 rest

:30/:30 3 rounds @ +400/150

2:00 rest

:40/:20 2 rounds @ 350/150

1:00 rest

:60 @ 300

danya/pcme:

ride 10:00

90 yards lunges

60 yards soh lunges w/10#, 20#

x5, 5-10 windmill

x5, 5-1 box jump

x5, 5-1 pistol squat

work through the windmill, box jump, pistol squat. work up a ladder during windmills, and down a ladder with box jumps and pistols.