Wednesday

happy wednesday! short week so we have turned the corner! yeah! yesterday sucked by the way. rainy, crap at work, yada yada. so here we go with a new start!!
snoozed it once this am. just wasnt bounding out of bed this am but thats ok.

treadmill warmup
run 2 miles
1st mile was sluggish. legs tired. little stiff and sore. think the weather plays a role as well. 2nd mile much better. almost went for 3 but wanted to get into the strength workout as well. save some miles in the legs for later in the week.

strength warm up
3 rounds
10 pull ups
10 push ups
10 ghd sit ups
figured i would trade the sits for squats and finish off the core after yesterday. felt good all the way thru. did strict pull ups. no kip no butterfly, full extension and chest to bar.

wod warm up
split jerk
10-45
6-75
4-95
little hesitant on the split jerk. needed to get comfortable in the jump and land. felt better after these sets

wod
1-1-1-1-1-1-1
115
125
135
145
145
145
145
stuck with 145. could have pushed to 155 but the shoulders were feeling it and wanted to keep the form good. still not 100% comfortable.

cash out
shoulder press
10-95
7-95
4-95
just to blow out the shoulders completely.
looking at some good improvement in shoulder strength which is good.

happy wednesday!
bring on the sun. need to up my vitamin d!