Saturday

so had to work early on Sat and planned to get into the gym around lunch time. turned out a had some time to kill in the pm and basically had 21/2 hours of gym time to do with what i please. this was quite a luxury that i wasn't used to. usually its a rush to get in and get done prior to work. so the question was what to do.....
the mainsite wod was a sweet thruster set so i wanted to work that.

warm up
treadmill
run 2 miles
good pace, just ease into it. felt good no issues.

strength warm up
3 rounds
10 pull ups
10 ghd sit ups
10 squats
moved thru this quickly. get the blood flowing. ghd sit ups done on the decline board at its highest setting and touching the floor behind head on each rep.

thruster wod
warm up
10-45
6-95
4 -115

work sets
3-3-3-3-3-3-3
135
145
155
165 fail-good-fail
155
155
155

wanted to get above 165 but it wasnt happening. shoulders were sore and the leg drive wasn't there. failed the first 165 rep. couldn't lock it out, got the 2nd and failed the 3rd. bummer
finished with 155 which was heavy but got them all locked out.

still with some time to kill figured i would set up a little met con

7 rounds w/30# weight vest
7 pull-ups
7 box jumps
7 kettlebell swings

used the weight vest which i finally weighed and its 30ish pounds.
used a 24" and 30" box and alternated between rounds
used the heaviest kettlebell they have which is 1 pood/37#

this was a fun little circuit. the 30" box seemed to get a little easier as my confidence in hitting went up. cruised thru this but the shoulders started to give out on the pull ups toward the end.

after doing the 30" jumps with the vest i set up the 36" box and hit that a bunch of times with just bodyweight. thats the biggest box they have otherwise i would have tried for something a little higher.

still had a little time to kill so....

strapped the vest back on and hit the treadmill

run 2 miles with vest
run 1 miles w/o

done. finished and cooked.