Tuesday

no alarm malfunction this am thankfully. back to your regularly scheduled programming.
up early and out.
check the mainsite to find a sweet overhead squat workout. nice. these need work. good stuff.

treadmill warm up
run 2 miles
pace was high and i kept making it higher. need to make these short runs count. body has adapted to them so have to either lengthen the distance, which i really don't have time for in the am or kick the pace up. so pace up it is. may throw the weight vest in from time to time as well to spice it up. as it was a good run to get the blood flowing and the sweat pouring.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
moved thru quick and kept the movements strict. good stuff. may add a forth exercise to this cycle from now on. maybe sit ups or something similar. we'll see.

overhead squats
these need work and i need to get some confidence getting the bar overhead in the wide grip. lost a bar a few weeks ago behind my head and it messed with my mind.
warm up sets
10x45
8x95
6x115

WOD
5-5-5-5-5
125
135
145
155
165
these felt good. pretty well balanced and no issue putting the weight overhead. had a spot on the 165 which was a new pr! hoorah!! think i can go heavier and definitely heavier for singles. just need a spot getting the weight overhead. good depth and form. little shaky on the last few reps but good.

wanted more this am. if i had time i would have thrown down that dumbell clean and jerk/pullup wod. argh. had to get to work. oh well

peace