Today's session:

Back Squat 5,5,3,3,3

Thruster 3,3,3,2,1
+
3 Rounds

200m Run

20 KB Swings 35#

20 Box Jumps 20"

40 Double Unders

2 hours later:

45 Minute Run (Easy Pace)

This was my first back squat session since shoulder surgery and bar was totally comfortable siting on my back. It has been about 2 months since I had done back squats and I really noticed the time away from the weights. I only got up to 215# for 3. The thruster was a different story. Again, this was my first attempt at any measurable load over head and it was a little dicey. The descending, or eccentric loading was something I had to get accustomed to. I did work up to a 125# single. The rack position is still a little difficult to get right in to. I'm still working on that. The met-con workout was short and sweet. It was the first time I had done KB swings since before the injury. I could feel a little tightness at the very top of my biceps, but I led with my right arm throughout the swings. My time was 11:04.

The run was nice and slow. 4.4 miles total distance.

This session was definitely a turning point in my rehabilitation.