Monday

main site rest day.
i missed saturday so wanted to get in a workout and had thought about doing a make up.

fished around to see what else was out there.
still had a good deal of pain in my right foot so wanted to avoid anything that would stress it.
figured a strength day was in order.
need to build some press strength in the shoulders so wanted to work that.

no run warmup.
resting injured foot.

strength warm up
3 rounds
20 push ups
15 air squats

shoulder press
warm up
10x45
8x65
6x85
5-5-5-5-5
95
105
115
125
135
the 135 had a little dip to get it started but felt good thru the range of motion. making progress

push press
5-5-5
145
155
165
the 145 and 155 went up good with the hip drive. focused on transfer of power thru the push.
165 i failed rep 1, got rep 2, and failed rep 3
i think i was just blown at at that point

cash out
2 rounds
max rep pull-ups
decline sit-ups in ghd fashion

22-20
13-15

first round of pull-ups was great. think i might be able to get close to 30 or over when fresh.
i used the decline set as high as it would go and worked with a ghd motion. touching the floor behind my head at the bottom. very difficult. whole new avenue here.
second round was short from fatigue. shoulders tired. sit-ups were hard but didn't push thru for more reps as i want to see how these will affect me.

all in all a good day considering my foot is pretty fubar. took more advil and will stay off of it today. it didn't feel bad while i was working out and the sneaker seemed to help. hopefully by tomorrow a little light running.