grace gone bad?

up early this am. woke up way before the alarm and was ready to hop out of bed when it went off. weird. went to bed at normal time. maybe just getting back on schedule?
calves sore from yesterday. guess the jump at the end of the burpee into the pull up put a little hurt on the lower legs. other than that felt good. thought i might have some delayed soreness but didn't notice it.
early thru the doors so was able to move thru my warm up fairly relaxed.

run warm up
1/4
1
1/4
paced the mile. started a little slower and then built up the speed to finish fast. felt good. it helped to stretch out the calves etc.

strength warm up
3 rounds
10 dips
10 pull ups
15 squats
move through this fast. felt it a bit on the pull ups and definitely felt it on the squats. the explosive power was lacking. still cranked it out.

WOD
3 rounds
10x135 clean and jerk
30 ghd sit ups

warm up
10x45 c&j
8x95 c&j
these are full squat cleans with a push jerk at the top
was thinking i could get the 135 but scaled it back to 115. my max clean is around 155. tries 175 last time but failed. plus with the jerk at the top 135 might be a little rich. wanted to try to keep it metabolic as well so settled on 115. this was most likely the smart decision

1st round unbroken. clean and jerks were very hard and dipping into anaerobic toward the end

2nd round was 5 and 5. wrist fatiguing on the second 5. need to work on my catch. think i am hanging the bar out in front a little too much on some of them. getting good depth on the squat though which i am very happy about.

3rd round was 5-3-2 very tough
the sit-ups were basically unbroken. slight rest at the top in some of the later rounds toward the end. did these on a decline bench set as high as it would go. tried to keep full extension all the way down.
total time 14 minutes? +/- using wall clock

the clean and jerk's really took it out of me. they definitely spiked the heart rate and by the time i got thru i was dizzy. need to work on form on these. i think that would help a lot with both speed and weight. these were fairly slow and controlled. need to get under the bar faster. wanted to keep better form over time. the weight was good. heavy but not ridiculous.

got a couple compliments from a few of the regulars at the gym today on my overall fitness level. i am feeling much stronger and more metabolically conditioned. i suppose i am looking better as well. still need to redistribute some more weight. want to get a lot stronger as well. considering a strength building bias maybe after the half marathon or at the end of the summer depending on how much riding i am doing. we'll see.

at least in the gym and with the diet i am moving in the right direction. other parts of life are still fubar but hey thats just how it rolls sometimes......