A shift in focus
tight!
When’s the last time you were about to squat something heavy and thought to yourself, “Self, what are my shoulders doing?” Has it been a while? If so, that’s totally normal. If we are to triage the key aspects of a squat, shoulders are arguably not at the top of the list. Does that mean they are not important? Well, of course not.
Today, let’s try to shift our focus up slightly. While it might not be the most important part of a squat, it certainly warrants attention. In fact, for all of our movements today, let’s put a little extra thought into what our shoulders should be doing (squats, rowing, double unders and toes to bar). The same concepts of stability that we’ve been working on in shoulder dominant movements still apply here (external rotation, active shoulder girdle, etc.)
Will we be letting our knees cave in? Nope. But let’s not let our shoulders cave in either.
STR
Back Squat
3-3-3-3-3
WOD:
AMRAP 11
300m row
20 double unders
10 toes to bar (scale with toes through rings if possible/needed)
HBBS: 155# PR
WOD: 4 rds (singles, KTC)
If my neck wasn’t hurting, 165# (current 1RM) would’ve happened – next time. So glad to row, it makes me happy.
630 you were beasting out today. So cool.
Squat: 315# PR
WOD: 3 + 175m Rx
Awesome class 6:30!
Decided to torture myself and do Rankel with Kirstie today instead.
Rankel
AMRAP 20
6 Deadlifts
7 Burpee Pullups
10 KBS
250m row
5 rounds + 100m row
Burpee pull-ups are HARD!
LBBS: 132# PR (actually beat my 1RM, not having done LB in a Long time)
WOD: 4, with knee ups and singles – I wanted to catch Donne, and just barely did :D.
7:30 was international (Sweden! Costa Rica!) and PR-tastic — nice WORK, all!
HBBS: 285# (295# for 2)
These didn’t feel so great today. So close on that last set.
WOD: 5 rds Rx
This felt great. I just got that last TTB in when Nick called time. Phew!
of all the pictures of Brian, I think this one is my favorite.
BS: 165 PR – only 20lbs from my 1 rep
WOD: 3 +167m, toes to bar quickly turned into knees to elbows (mainly bc I don’t kip yet), and singles
BS: 265#, poor planning and time management on my part. Should have gone heavier.
WOD: 4+165m, T2B make me realize how disproportionately weak my core is. No me gusta.