Mon 3/19

A. Back Squat: 5 sets - 307x7; 327x5; 353x3; 327x5; 307x7 @21X1, rest 5 min  all complete.  second sets of 5 and 7 were tough
B. Cyclist Back Squats: 3 x 8,6,4 @ 2110, rest 90 sec  210, 220, 225
C. VMO Pistols: 3 x 2-4 @ 31X2, rest 60 sec b/t legs  4, 5, 4 (knees sleeves and WL shoes)
notes-these are reg. pistols with a light band @the knee pulling the knee out to the side. You will have to activate the VMO more strongly to keep the knee in line w/the toe. Only do on the strong side what the weaker side could do!
D. Shinbox Switches, extend to Pigeon: 10/10 slowly, hold ea. 5 sec.  need some work here.  Could not hold the position without hand support
Pigeon: http://www.google.com/imgres?imgurl=http://www.yogajournal.com/media/originals/SO05_53.jpg&imgrefurl=http://www.yogajournal.com/basics/1808&h=150&w=200&sz=6&tbnid=qj4EgLAlL-gwcM:&tbnh=90&tbnw=120&zoom=1&docid=rRWAfiT18FT4yM&sa=X&ei=1ulgT6CDHaGW2gWR9JizCA&ved=0CDgQ9QEwAg&dur=6027