Friday

friday! yippee!
kiddies b-day yesterday so had some of their friends and parents over. good times were had by all. good food! steak and salmon, brussel sprouts with bacon. yes i had a piece of cake. it was good. too sugary but still good. couple beers.
up early this am and ready to go. slept pretty good and woke up early.
checked the mainsite for a wod and found a real burner!!!

treadmill
run 1 mile
casual pace. just to get the blood flowing

strength warm up
3 rounds
10 dips
10 pull ups
10 ohs w/35# bar

subbed the ohs for air squats to get warmed up for the wod but might leave these in there for a while. good for shoulder flexibility and core stability. think i will move the weight to maybe a 55# bar and leave them in.

wod
21-15-9
225# deadlift
135# ohs

the 135 ohs were a little out of my range so i scaled them to 95# this allowed me to push the reps out and keep good form. deep squats between legs with stable core.
deadlifts went well. broke them up a little due to my right hand slipping. didnt want to use straps as i need to build a better grip. pace was good on deads and felt strong with 225. no issue pulling the weight and form stay pretty true.
ohs were a bear especially after the deads. broke the first set in 2 but did the 15 and 9 unbroken. probably should have used 115. but the 95 was still tough. we'll see how it feels tomorrow!

12 minutes on wall clock +/-
that was a smoker of a wod. good stuff

that was basically it for the day. had a few minutes to kill at the end but just decided to call it at that.

happy friday all!

peace