Wednesday

back at it today. felt good this am. well rested i guess. maybe recovered? doubtful, but was up before the alarm.
cold as ......this am. yikes. really want to get off the treadmill and start running outside prior to my workouts but not yet. too cold!! yeah i'm a sally. ha
checked out the mainsite and it had just what i needed to kick my ass back into gear.

treadmill warm up
run 2 miles
good pace. legs feel good. left knee a little stiff still but 100% better than last week.
kept the pace pretty high and cranked it up for the last half mile. need to get a good 5k time trial in one of these mornings. hmm. see where we are at with that.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
good all the way around. no issues. little gassed from the run so paced these a little.

mainsite wod
front squats!!!
yeah. love these now.

warm up sets
10- 45
10- 135
8- 185
felt good on these and decided to head into the work sets. good depth and rom

front squat
3-3-3-3-3
205
225
235
240
225

205 felt good. deep full rom.
225 starts to get a little heavy but the 3 come up good
235 get heavy. the last rep is a bit slow up
240 went for it cause it was that kind of morning and got them all. rom a little short on the last
225 went back down and got good form. no need to push it and no spotter

definitely thinking the 1 rep max for this is going up. was 255 i think i could get that for 3.

called it a day after these.

good times.

peace