1/16/2016

A. Front squat, 5-4-3, 22x1; 2:30 rest
B. Thrusters, 3x9 unbroken @95, begin a set every 2:00
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w/partners:
Barbell Blitz 6:00 AMRAP 1
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Barbell Blitz 6:00 AMRAP 2
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3 rounds not for time:
5-8/leg 1-leg reverse hypers, slow & controlled
2:00 anterior loaded banded march (bear hug a med ball @chest)
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Balza shoulder clinic

A. 125-155-185
B. complete
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complete w/Brandie
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complete w/Brandie
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DNS, not enough time before the clinic
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complete


RIP shoulders. 

Front squats felt pretty good today, I'm trying to become more confident and make bigger jumps on front squats and back squats. The two second pause in the bottom is tough. 

The thrusters weren't bad, although I held my breath for the entire first set. Stephen told me to actually breathe at the top of each rep, so I made sure I did that on the next two sets. Oops. The weight didn't start to feel heavy until the last few reps of the third set. 

It was fun doing the barbell blitz AMRAPs with the comp group and Brandie. The part that wasn't that fun was doing all the shoulder stuff. YOWZA. Brandie is having some shoulder pain so I did all the KB snatches and she did all the pistols on the first workout. I actually think we could do this for the competition, I didn't slow down on cycle time until we got to the set of 24. I think we might have to trade off maybe once or twice but her pistols are definitely faster and I can just push through and keep cycling the KB snatches since they're so light. 

The second AMRAP was pretty terrible. I did all the shoulder to overhead and Brandie did all the box jumps. I basically felt like I was doing STO the entire time since the box jumps didn't take very long. I did the set of 3 and 6 unbroken, then started breaking it up at the set of 9. I did sets of 4-5 the rest of the time. I know we will definitely have to split the movements in this one, my shoulders were completely shot after this was over. 

Skipped the NFT stuff, didn't have enough time before the clinic. 

The clinic with Balza was super helpful and awesome as usual. He taught us more about stability instead of mobility. My shoulders were so tired during this entire clinic so it was both good and bad. The stretches felt really good, the bear crawl and pull ups were rough.