Adarq.org

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.

phoenix, huh? never mind, figured you were in phoenix because that's where crossfit dtp is. neeeeever mind. 

you thought you had cut down on choppy steps, but you had not cut them out. be more efficient, be faster. be more efficient, be faster. be more efficient, be faster.

and i can't echo enough chris's point about not trying to imitate someone else. you have to optimize what works for you.