Get Moving, Stay Moving

Felt good today...excited to get to the gym and get to work!

Had some PT done on my shoulder about before I headed to Prevail. Shoulder is feeling better and better everyday. Made some huge strides with ROM and pain relief the last two days so everything seems to be working. Back is still a little tender and will always be I believe. Just gotta focus on form and listen to my body when it tells me to settle down.

Strength
Front Squats 5-5-5 @ 40-50-60% (4th week of our 2nd Wendler cycle)
65 + 70 KB = 135, 95 + 70 KB = 165, 125 + 70 KB = 195
- this is a deloading week for our strength cycle so everything will be pretty light. I took advantage of this and experimented with some KB banded front squats to work on core stability and add a little more intensity to the workout.
-This is the 2nd time I've done this and I really enjoy it. I think it has helped with focusing on locking in my core throughout the lift. You really gotta concentrate coming in and out of the hole and keeping your weight back on your heels or you'll lose it pretty fast.

WOD
5 rounds of:
   15 KB Swings (24k)
   30 Double Unders
= 5:09
-My goal heading to the gym was to be somewhere in the 5's. I got there and saw the top score was 4:54 and I was pretty darn sure I could get it. I came up just a little short.
- All my swings were unbroken and I was moving as fast as I could My DUs tripped me up. I had 1 unbroken round (3rd), 2-3 misses in the other 4 rds. I'm playing with my rope length again and I feel like that may have been the problem in the later rounds bc I wasn't too gassed in the shoulders. Forearms were pretty blasted afterwards.
-Pretty happy with myself. I've been on the bench for the last few weeks, cherry picking WODs based upon my health issues, so to come in and keep moving like I did felt great.
-Tonight was definitely a step in the right direction.

Cash Out
We played around on our new climbing ropes a bit.
20 GHD sit ups (restricted)
20 Back Extensions
10 GHR (restricted)