BS, Pr, short metcon

1200

Back squat
5 x 135#, 155#, 175#, 185#

Press
5 x 85#, 95#, 100#, 100#

7 rounds for time:
7 DB swings, 50#
7 bent over rows, 95#

time - 6:26

planks

• Notes: Squat felt a little weak, and my press still isn't back up to where it usually is, but that's to be expected. The metcon called for pullups so I subbed rows, but I did a few sets of pullups and dips and the shoulder is feeling much better. 
• Body: Chest and lats have been sore, maybe from the swim? I am starting to feel much more confident about my shoulder coming back regarding the bodyweight exercises. I just need to keep trying to make steady progress and I expect to be back in no time. 
• General: Programming wise, I am just winging some moderate strength and metcon work along with running and swimming. Once the semester starts back up I plan to get back on a steady program and try to make some linear gains. Main goals are to get back up to speed with running (and get rid of this knee pain I have been having), and in general just get some GPP back up. I am kind of out of my need to put on weight and squat as much as possible phase, but I do want to keep improving my strength. I have a few events in mind for 2012 to give me something to train for, so I will train more specifically when the time comes.
• Nutrition: 

25 pounds of Colorado, Grass-fed beef from about 150 miles away. That is all.