Tuesday under the bar

feel much better this am. not sure why but slept good and woke up more energized which is a bonus. ate better yesterday so i bet that helped. need to clean up the diet but that goes without saying.

treadmill warm up
1/4
1
1/4
the mile was good today and i ran out the last quarter only slightly slower than mile pace. not setting any records but a good moving pace. much better than yesterday.
hams are sore from yesterday and felt pretty tight this am so the run helped to loosen them up a bit. could have run farther but had other work to do. longer run days are coming!

strength warm up
switched this up a bit. didn't feel excited about the standard so tried something a little different.
10 push ups
15 air squats
15 push ups
20 air squats
20 push ups
25 air squats

just needed to get the hams stretched out a little for the squats

back-squats
warm up
10x45
10x135
8x185
6x225

WOD
with 60sec rest between sets
2-2-2-2-2-2-2-2-2-2

245
255
265
275
275
275
275
275
275
275

275 felt heavy but movable in that i could try to get out of the hole a bit faster. tried to keep the depth and range of motion full. really been focusing on going deep on the squat. may have been able to get another 10-20 on the bar but wanted to try to get explosive off the bottom and out of the hole. that's my weakness on deep squats. all in all a good rep scheme. kept time on the wall clock for the 60 second rest times. felt pretty good.

cash out.
10x135
10x135
10x135
speed squats, deep and fast to really work the legs good.

good workout this am. happy overall.

may have big snow coming tonight so we'll see what happens in the am.