Friday

snoozed a few times this am and was having some strange dreams. really could have rolled over.

but i didn't!
sometimes that's the difference right there. put your feet on the floor and get out into the cold morning air. just stop making excuses and make it happen.

mainsite rest day. Figured i would make up yesterday's wod. wanted to try to change it up a bit. throw a strength angle at it.

treadmill
jog 1/4 mile 10% grade
run 1/2 mile at 7:30 pace 2% grade
jog 1/4 mile at 8:50 pace 2% grade
just something to mix it up a little. wanted to save a little time so kept it at 1 mile

strength warm up
3 round
10 pull-up
10 push ups
10 squats
same as yesterday. full rom pull ups. focus less on speed and more on form
push ups/squats same old

squat cleans
work up to 5 sets of 3
10-45
8-95
6-135

3-3-3-3-3
155
165
175(1)
155
155

warm up sets went well. 135 felt good. jumped to 155 and it felt good. 165 got 2 good ones and missed the 3rd. put the bar down and walked away. was going to call it a failed set but walked over and got a 3rd good one! said screw it and went up to 175. pulled 175 good for 1 rep! it was hard and heavy. didnt have 3 of those in me this am. but felt good about getting that. goal is bodyweight and i'm almost there!
went back to 155 and got 2 sets of 3 good reps. it was getting heavy.

wod part 2
variation on yesterdays workout.
3 rounds for time
10 95# squat cleans
20 anchored sit ups

got 3 rounds in 5 minutes. had i done the 7 mins from yesterday i probably would have gotten 1 full and maybe part of the cleans on the next round.
gassed after the 3 rounds but felt good
all clean and sit-ups unbroken!

happy with todays workout. it was just what i needed. glad i put my feet on the ground and got it done! sometimes thats all that it takes. get out and do something. anything!

tgif!