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.

Seemed appropriate to start with the part of my body that has kept me from getting the ball rolling for so long.  Shoulder press based off my 1RM from testing.  Down 50 pounds from pre-injury blows but that's where I am.  Week 1 Shoulder Press 75-85-95-105lbs. Them EMOM work at 75.  You may also notice that this doesn't look like my old home at CrossFitDNA.  That's because it's not, I did today's work at CrossFit Mokena which appears to soon be my new home.  I'll be here this week working out and making sure that I'm a good fit before I become an official member.  I have some video from this session.  Lifts were fast and pretty good. Nice day one overall.  After only the first day I'm excited to see what the next three weeks are going to bring.  It's a chance to experience some good strength programming.  Looking forward to tomorrow and seeing where this goes.  Today's total work:
Morning - 5 Mile Run
Evening - OMOB Shoulder Press, CFMokena programming - EMOM 5 Min FS @185 then 50 Double Unders - 50 KBS @53 - 50 Box Jumps @24" - 50 Wall Balls @14lbs