Adarq.org

fwiw back of foot is the standard, front of foot doesn't matter. good on ya for getting to the track. not much to say about the vids except that you are, unsurprisingly, even less explosive than i am and i'm toward the bottom of active posters. looks like you need more power, more strength. you definitely need to change up how you approach working out, you've been doing the same thing forever now and it's not making you all that much faster.

vacation was good, worked out a couple of times in the hotel to nearly complete FIF. i missed a couple of workouts over the course of the four weeks and did not do the priming/pre-test day today that i wanted to, as i spent most of the day (and most of last night) with a nasty headache.

plan for the rest of the week is:

monday
- jumps
- depth jumps
- jump squats
- squats
- upper shit

tuesday
- bw shit, with holds and isos

wednesday
- rest

thursday
- test
- (if testing doesn't go super well) squats

friday
- rest

saturday
- test part 2

weights throughout for low reps, relatively high intensity.

for the one step actually add a full step, like i do in this vid from earlier this year:

<a href="http://www.youtube.com/watch?v=p_u56lTECBg" target="_blank">http://www.youtube.com/watch?v=p_u56lTECBg</a>

lol welcome back from the crossfit brink.

friday: FIF Day 18

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little
MENTAL STATE: good

- warm up

- plank x 30s,30s

- leg raise x 16,16

- advanced glute bridge w/3s hold x 10,10

- standing hip flexor raise w/3s hold x 8,8

combined yesterday and today, today: FIF Day 19+20

WEIGHT: 174
SORENESS: none
ACHES/INJURIES: right knee (full squats good, half squats BAD!)
MENTAL STATE: good

- warmup
dunked small dodgeball, fucked hand up on rim with big dodgeball. a bit swollen now but nothing serious.

- depth jump @15" x 5,5,5,5

- DB jump squat 35s x 8,8,8,8

- reverse hyper x 13,13,13

- circuit x 2
-- dip x 10
-- plank x 30s
-- pull up x 6+4
-- leg lower x 17

- circuit x 2
-- DB OHP 45s x 10,8
-- advanced glute bridge w/3s hold x 12
-- DB row 80 x 10
-- standing hip flexor w/3s hold x 8

- stretch

right knee is NOT happy about the half squats. never again without a box or pins.

mash'allah

Do you have any advice on how to improve my overhead squat (other than actually overhead squatting)?

better thoracic spine and shoulder mobility and stability.