1/23/2016

A. Front squat, 4-3-2, 22x1; 2:30 rest
B. Thrusters, 6x5 unbroken @95; begin a set every :60
+
both @80%
Barbell Blitz 6:00 AMRAP 1
:60 rest
Barbell Blitz 6:00 AMRAP 2
+
3 rounds not for time:
5-8/leg 1-leg reverse hypers, slow and controlled
2:30 anterior loaded banded march (bear hug a med ball @chest)

A. 155-185-205
B. complete
+
complete
30 KB + 24 pistols
+
complete
15 BBJ + 11 STO
+
complete
25#/side for RH
14# WB for banded march


Man, front squats are just going really well right now. These felt great. 205 was tough but I was never worried about standing it up. I'm pretty happy with how confident I've become with both front squats and back squats over the past few months. 

Thrusters were the worst! These were just terrible today. I can't believe how different these were from last Saturday. I think I am literally squatting TOO low, my ass is almost touching the ground and it's just super inefficient and a waste of energy. I need to find a way to fix it a little bit. These are going to be pretty gross at the competition, I'm assuming we'll do at least sets of five. 

The Barbell Blitz workouts went much better than last week, mostly because I didn't have to do all the shoulder work. I also got to do some pistols and these have improved so much! Huzzah! Also, Stephen gave me a good tip about following the KB down with my other hand so the transition is shorter. Thanks Stevo. The shoulder to overhead on the second workout was so much better than last week, probably because my shoulders weren't jacked up from doing a billion KB snatches. I should be able to do sets of 4-5 of these at the competition. This was really fun to do with Emily. I wouldn't mind being synced up with her a few times a month on our training, I know she could definitely push me in the aerobic workouts. Plus she's my best bro and it was fun getting to train with her.