The schedule has been in place for a few weeks now and I am starting to feel settled in.  I'm finishing week one of the Whole 30 and while I feel a bit less stamina while at Capital City I expected that at this point of the month.  Here's a few pictures from the week that show some of the work I've been doing.  It was week 3 so I will sum up the heavy lifts for the week's program.

Shoulder Press heavy sets were at 135, Deadlift Heavy sets of 420, Back Squats at 295, Front Squats at 240.  Loved the heavy work but ready to get the third cycle started sot hat I can test next week.  I worry that these posts don't do my training justice.  A few pictures and a quick bit about the week is hard to capture what's been going on.  The heat finally broke and so it is no longer a test of your ability to maintain through the crazy heat and humidity everytime you go in to workout.  Today actually felt cool and the workout was enjoyable because you didn't immediately sweat through everything just warming up.  I'm still working extra pullups, dips, and other movements to strengthen the shoulder.  Today I did Bear Crawls, and then the WOD was Jackie so I was doing lightweight Thrusters and then Pull ups.  I did the actual pull ups this time and while it took almost two minutes longer than the ring row time I felt better about the outcome.  This week is a great chance to recharge and find a balance with my body before pushing into the last phase before testing.

Deload week from OMOB continues and as it does I'm enjoying coming in for a quick WOD at Capital City everyday.  I like the extra strength work too, but getting a chance to come in and out and be on my way is nice.  I've been bouncing around to a few different classes and seeing old friends and pushing myself to see what I have in the tank everyday knowing that I'm doing a lighter workload.   This week has held some interesting combinations that have challenged me in different ways.

Tuesday:
6 Min AMRAP
3 Thrusters @115
6 Pull-ups (Subbed Ring Rows for Shoulder)
9 Box Jumps @30"
Then immediately following 2 Min max Sit-ups
Score: 3+17/42 situps

Wednesday:
Strength - Shoulder Press
5-5-3-3-1-1
WOD
12 Minutes EMOM
1-4 Row for Cal 
5-8 Max Burpees
9-12 Kettlebell Swings 1.5 pood
Every minute 30 seconds max effort/30 rest
Score:
58/25/83=166

Great couple days, been good to get some time in doing the workouts in the morning, I'll miss it next week when I'm doing both jobs.  I think that the schedule is going to get very interesting very quickly.  We will see how it goes once I hit full swing come Monday.  I won't be testing next week so I'm going to add 10 pounds to the calculated max numbers and work from there.  I'm planning on doing a full test in month 3.  I want to give the cycles time to have an effect and to see how my shoulder holds up to the workload.  I do have a couple of observations so far, first that I know that I have added significant strength already.  Today in the shoulder press I lifted more than my previous max was when I started cycle 1.  My endurance to keep going during these lifts is up as well.  The inclusion of doing reps every minute for the last month has instilled confidence in my ability to keep picking the weight up even when I'm dead tired.