10.9.8.7.6.5.4.3.2.1

Ground to Overhead 95/65

Overhead Squat 95/65

Toes to Bar

As usual, I was a bit slow on this barbell-focused workout. I'm not quite as strong as some of the other guys, so 95lbs. doesn't necessarily feel like nothing to me when I'm deep into the rounds. My wind was good as usual these days...just started getting muscle fatigue.

I tried to focus on good technique and use my energy efficiently. Some mental keys I was using to do so were: GTO= 1) shrug with elbows up (no reverse curl) 2) good catch with elbows waaaaay forward 3) dip and drive to put bar overhead, using hips rather than arms. On the OHS, I was thinking 1) protect shoulders by locking into socket 2) bend the bar to lock elbows and 3) sit back then down with butt to initiate descent into squat. The last key is because I've gotten into an odd movement pattern with my squats lately. Instead of sitting back and down, I'm moving more in a straight downward motion. I want to be careful I'm not shearing my knees out in front of my feet.

Overall I feel okay about my performance. Most importantly for me though, my shoulder felt good all the way through...no pinching, straining, etc.