tuesday

woke up feeling much better. little stiffness in the left knee but other than that darn good.

warm up
run 1.5
good little opener. started slow and built into it and then had a good pace going for the last half. legs were feeling better toward the end.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
again just getting opened up. felt good though. even after the heavy pull ups yesterday.

wod
1 clean on the minute for 15 min's

warm up
full squat cleans
5x45
5x95
5x115
3x135
these all felt pretty good. solid deep form. worked the fast elbows under the bar
figured i would use 155 for the reps

WOD
1x155 full squat clean on the minute for 15 minutes
these weren't to bad. i was happy with the weight coming off the run on sunday, otherwise i would have wanted to go heavier. could go heavier. thinking i can get 185 maybe push even heavier for max efforts.

cash out
jump rope
worked the jump rope.
100 double unders
little out of sync on these but better toward the end.

all in all good stuff.
should be back in the swing fully tomorrow