Busy week feels like it flew by but also feels like it took forever to make it through till today.  I don't know how it can be both but I'll try to sum everything up in a quick post and then leave things open for a longer post now that I've finished all three load weeks of One Man One Barbell and next week is the deload.

Thursday Barbell Club, Snatch Pulls, Cleans from floor, and a Hang Clean for good measure.

Power/Push Jerk 155x3 keep making progress with the shoulder.

So what did I do this week? Well to start off I squatted every single day, sometimes twice a day.  I did a ton of shoulder stuff thanks to the programmed WODs from Em.  Posted a sub 9 minute Jackie, 30 reps of Bear Complex, lots of pullups, and finished the week with McGhee.  Overall a great way to end my time at CrossFit Mokena before moving to Springfield for the next four months.  But what about my One Man One Barbell work, well that went as planned.  The Deadlifts were horrible, 330x2 a minute for 15 minutes was rough.  The Back Squats weren't so bad, the had work squatting if paying off for sure, they didn't feel nearly as heavy as I expected.  I'm still working on my Front Squat technique.   I believe that my feet are too close together and that's forcing a slight move to the toes.  Also I'm working on staying more vertical throughout the movement.  But even those reps didn't feel too bad till the last couple minutes.  I have enjoyed the work for the last three weeks.  I'm looking forward to a deload and then seeing where to go from there.

You know what I did after doing nearly 100 reps of some sort of weighted squat yesterday, why I did some more squats today.  Tuesday morning was time for the barbell crew to do some Snatch.   It was my first day doing them since I hurt the shoulder so I went pretty light and stayed in the power position.  Felt really good to get back to another lift that I haven't been able to do for a long time.  The Barbell Crew is always a fun way to spend a little time, and by little I usually end up there 2 plus hours.  The time flies by and I will miss that time moving weight some such a great group of people.  After finishing the Snatch work and the accessories, which included Back Squats today. It was time to get going on the OMOB week 3 for the Deadlift.  I had been looking forward to this knowing that it was going to be a time to pull some decent weight from the floor.  After the squats yesterday, the barbell work today, and the squats that were a part of this I knew I was in trouble.  Heavy single for the day was 410, then my EMOM work was 330 for 15 minutes.  You have not hated your life till you try to move 330 for 30 reps when your hands are killing you from the last two day's worth of work, and your legs are jello from all the squats.  But I made it through, I feel one of the key components to this training is the mental side of things during these every minute rep schemes.  Just pushing yourself and picking up that bar everytime the timer beeps is huge.  It isn't always the prettiest rep, but I make it past it and get myself ready for the next round.   Afternoon workload included what?  If you guessed squats you were right.  More of them, this time from the front, and then a nice little outside workout.  Lap on the track, KB Snatch, Air Squats, OH Lunge.  At the end of the day I collapsed into a chair and didn't move for a couple hours.  Even know I'm pretty sure that I won't make it out of bed in the morning.  I know that I'm going to pay for the volume I've put my legs through, but I'm pushing on to finish this week.  It's my last week up here for a while so next week I'll be doing my deload back at Capital city, and then I need to get ready to start another cycle.  I think that I'll be swapping out a couple of choices for some different ones, and seeing how that goes.  A few captures from today, don't I just make awesome faces when I lift heavy stuff?

It's Friday and when I counted my workouts for the week I realized that I've done 10 workouts already.  All week I've been doing the programming for CrossFit Mokena as well as the OMOB strength cycle.  So far I've done three out of four lifts for the week, today I did my Back Squats.  No pictures today because I forgot my camera when I went out of the house.  I realized that I have done a crazy amount of squats this week, and still have one more day to go.  I can already tell that this is going to give me some noticeable gains at the end and that my legs are going to really start showing some development.  I just hope that I can still fit in pants.  This post seems weak without pictures or video I'll just have to make sure not to forget my camera again.  Today's WOD's were:
CFMOKENA:
SWOD 5x3 Power Cleans - 165
WOD 30 Kettlebell Swings/50 Double Unders/20 Box Jumps/20 Sumo Deadlift High Pulls/30 GHD situps. Do the workout down and then back up.  Did the WOD in 18:27 not horrible overall.

OMOB:
High Bar Back Squat
4 reps
170/190/205/240
EMOM 4 reps at 170 

The EMOM work didn't feel too bad till I hit the seventh minute.  The WOD moved pretty fast until I hit the GHD and then I hit a wall.  Looking forward to getting more work in to finish the week.