Overhead Squat 1RM and Push Presses


Row 250m x 4 with 30 second rest
5 GHD Situps with deep stretch
5 GHD Back Extensions with brief pause/hold at the top
10 PVC Push Press
10 PVC Overhead Squats (OHS)
5 Barbell OHS
10 Push Press, Behind the Neck, Snatch Grip with Barbell (PP-BTN-SG)

5 Handstand Pushups (assisted)
30 Chinups (Green Band)

Combination (PP-BTN-SG and OHS)
65 x 3; 75 x 3; 85, 95, 115, 125, 135PR, 145PR, 150F, 150PR

20 Chinups (Green Band)

Good night for shoulder and overhead work.  Improved the Overhead Squat personal best by 18# from last month with a 150#PR.


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