Don't worry its over! We will not have another 5k for a very very long time.
Want to help some people out?
QUESTION FOR COMMENTS OR EMAIL ME
1) Do you know of a good charity where we can donate our time to help others out. I was thinking a shelter and preparing food or something along those lines.
2) Would you like to be involved with this?
We have a huge community and I really think we could get a large group together. Please let me know.
Just a quick chat about the overhead position:
When overhead we are looking for active shoulders (pressing up on the bar). Granted with PVC your shoulders rise almost to your ears however with load this will not occur. Developing the awareness to press up will help once actually under load. Will your shoulders be to your ears, no way....that's ok, its the attempt a pressing up that matters.
In addition lets talk about armpit position. Please take a look above and notice how EC's armpits are facing forward. She is in a strong stacked position and capable of holding large loads.
Now lets look below. EC has allowed her armpits to tuck under and rotate her shoulder in to an awkward, uncomfortable, and ultimately unsafe position.
Work hard at keeping those armpit's forward throughout the entire Overhead Squat!
Workout for Tomorrow:
Overhead Squat (moderate to heavy load)
On go perform 30 KB Swings in 1 minute, rest 1 minute and repeat for 4 rounds. 2 pood is totally doable here! Go heavy on this.
4 Rounds of:
40 Air Squats
15 Ring Rows