back in the gym

i took about a week off from the gym and yesterday was my first day back. My friend Andy came and really liked it. I felt pretty pain free yesterday but today my shoulder hurt so bad, i couldn't do dips or turkish get ups. Then on the 25lb kb h2h swings, my back felt really stiff. Jeff was commenting on feeling the same way. i think i was stiff from last night's swings starting from the floor behind the feet. i think i'd like to stick with 3 or maybe 4 workouts a week but i'm not sure which days to pick for my body to get the best results. for a while, i'm going to try mon-thursday mornings. i like the idea of having thursday morning through monday morning to rest and recover. i may try that for a few weeks and then maybe try a different schedule. Today's workout was perfect for my injuries because it didn't irritate anything. I really enjoy the longer sprints. I dont' like the jingle jangles very much because its too much transition time. i loved the longer sprints. I did some back squats over the weekend. Did six sets of 10 at 135 working on Rippetoe form. i've been so conditioned to squat with my chest up driving with the quads and the rippetoe form actually has the drive leading with the hips. it feels really unfamiliar to me but i can see how you can generate a lot more power by engaging the hamstrings.

Workout
warm up
h2h swings(lower back felt pain doing this even with 12k kb)
goblet squats
figure 8s

Skill
just did pw rollouts and sandbag get ups because of shoulder pain.

Wod 4 rounds of 30/30
sprints
jumping pullups
burpees
row
bear crawl

Diet
8am Muscle Milk
10am Muscle Milk
2pm Muscle Milk
5pm muscle milk
6pm oatmeal with banana and blueberries
9pm oatmeal with banana and blueberries