Tuesday

didn't want to get up this am. really struggled. even changed the alarm over but then decided to just get up and get it done. raining like mad this am. yuck.

treadmill warm up
run 1.5
was a little behind so cut this a little short. got the pace high after the first 3/4 or so and kept it there. felt pretty good. could have pushed on but had other things to accomplish!

strength warm up
3 rounds
10 push ups
10 squats
just wanted to open up the muscles a little here. moved quickly through these so i could get into the real meat and potatoes!

wod
10-9-8-7-6-5-4-3-2-1
chest to bar pull ups
30" box jumps
ghd sit ups

i used a 24" box cause it was the tallest i could find and used the decline sit up rack for the ghd's. pull-ups as rx'd

10min +/- on the wall clock. this was a great triplet. the first four rounds were a little hard and then you start to see the light and i picked up the pace. all exercises felt good. need to get a taller box for next time.
finished this and actually had a few minutes to kill. thought about getting in another mile but that didn't really do it. looked around a little and came up with a fun little set.

cash out
12-9-6-9-12 reps
95# front squat
95# back squat
did this with one bar due to space. ideally i would have set up a second bar with a little more weight for the back squats.
worked on depth and power out of the hole on both the fronts and backs. after the sets of front squats i reset the bar and moved right into the backs. rested a minute or 2 between sets.
good little burner to work the legs, back and core. fun stuff!!

hopefully it stops raining at some point today! argh. at least its kind of warm out