AAfter a good, solid effort in the busy gym today, I went out and bought the things needed to make a Slosh Pipe. More on that in a bit.

I have been wanting to do a session of overhead squats and today was just the day to get it done. Before those, I started off with some warm-ups which included,

800 meter run

Skip rope: 100/100/85/100.

Burgener warm-ups x 3.

Hanging Squat Clean & Press, x 3:45/65/95/115/125.

Overhead squats, warm-up: 45 x 15/45 x 10.

Overhead Squats, x 3: 85/95/105/115/125/135/145 pr.

After the gym, I went out to buy the pvc for the slosh pipe, glued an end, filled it with water and capped the other end.

That slosh pipe is harder than it looks. While it only weighs about 40#, it required a great deal of stabilizing muscle recruitment for all that water moving about. The 9′ tube was filled 2/3 full of water, giving it plenty of room to slosh around. I did 3 sets each of 2 x 50 yard Zercher walks. It will be interesting to find what muscles are sore or just gassed tomorrow and the next day. Overhead pressing will be attempted another day!

Technorati Tags:Danny john, Overhead Squats, Slosh Pipe

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