Cycle 2 W3D1

A1. Half kneeling bottoms up KB Press @21X2; 6-8 reps; rest 30s

A2. Ring Rows; 20s amrap; rest 2 Minutes x 5 sets

KB press 8 @ 20lb, Ring rows = 16/15/16/16/15.

B1. Strict Feet through rings; @21X1; 6-8 reps; rest 30s

B2. FLR on rings; 30s; rest 30s

B3. Tuck ups; 10-15 reps; rest 2 min x 5 sets

B1 = 8 reps, B3 = 15. Core was def tired by 5th set but still strong.

C. WOD #1

10-8-6-4-2 Unbroken Sets for time::

Power Clean 105

Kipping HSPU

TIME = 3:40. Felt pretty good - still working to get my kipping rhythm back, so HSPUs weren't as fast as they could be. Power cleans felt solid but I still need to get better at BB cycling - the set of 10 was decent but 8-6 especially slowed. But no problem going unbroken.

D. WOD #2

5-4-3-2-1 For time

Bar Muscle Ups

Deadlift 175lbs

TIME = 2:45. I had to go pretty much immediately into this after C - had to get home to meet a delivery when my husband couldn't get away from work as planned. Bar MUs were more challenging that I expected but I think they would have gone a bit better with a short break and time to warm them up. All unbroken.

E. Rot. Cuff Rehab

A1. Banded Ext rotation @ 6131; 8-10 reps - light band; rest as needed

A2. Banded face pulls @6121; 8-10 reps; rest as needed

A3. Scap only push ups; 20 reps; rest as needed x 3 sets

Done at home (I have a few bands, not perfect but they did the job).

OVERALL: Fun to be doing some gymnastics stuff again, but definitely still need to get reacquainted with the movement flow. But HSPUs have always been a weakness and my bar MUs are nowhere near as good as my rings, so it's nice to jump right back in and feel the strength there. In the past, I've always fatigued very quickly on HSPUs (I did 16.4 twice and bombed the HSPUs - both times I had over 4 minutes and only managed 26 and 30 HSPU reps, respectively. So 30 mixed in with power cleans in under 4 mins is definitely a win. Bar MUs weren't as stellar today but I do think that was partly due to rushing into that part.

Shoulder feels good. I know I am in a much better place now as far as being able to manage, heal, and improve my shoulders (which have caused issues ever since I started CF...too many years of being a climber who paid zero attention to mobility and imbalances!). The work we're doing on strengthening is absolutely having a huge impact. Add to that having much better coaching at SLC - I thought I knew a lot about how to mobilize and warmup but I have learned so much from Justin and everyone else here.