Thrust It

Finally over the soreness from 16.4. Went to the 5:30 class.

Warm-up

• Crossover Symmetry Activation
• Bottom Squat Hold
• PVC Pass-thrus
• Arm Circles
• Shoulder Across Chest Stretch
• Air Squats
• High Knees
• Zombie Kicks

Strength – Shoulder Press

• 6×45#
• 6×75
• 6×95
• 6x6x115

Conditioning

10 Rounds

• 3 Power Cleans (135#)
• 5 HR Push-ups
• 8 Wall Balls (20#, 10′)

Didn’t push the pace though Bryan seemed to think I did. Finished in 9:17.

Accessory

4 Sets

• 5/5 Kroc Rows (53#)
• 5 Ring Rows

Yes! Able to do Kroc rows again without any pain in my shoulder. Kept it light though.

Lifting – Thruster

Wanted to get in some heavy-ish cleans after class in case we have a max of some sort as part of 16.5. Didn’t really want to jerk, so figured I’d thruster them.

• 2×185#
• 1×207
• 1×218
• 1×233
• 1×244
• 1×253 (PR)

The boys were already over 200 so I jumped in and worked up fast. They were combining pounds and kilos on the bar which is always confusing.

I was actually feeling more tired than I expected from the workout. 80 wall balls will get you no matter what. Made the 3# PR, so called it good even though I had been thinking about continuing with cleans after I hit a big thruster.