Friday

out late again. home at 10:30 from a meeting. argh. tired.
alarm woke me up and i snoozed it. but got up and got moving.
going to be a long day. have an afternoon flight to florida. will be there for the weekend.
memorial service and family business. not a vacation. argh

checked the mainsite and its a rest day. figured i won't be able to pick up any weights down south so maybe go a little heavy on something. originally thought cleans but the shoulders are a little jacked from the snatched yesterday. hmmmm. front squats? sure.

treadmill warmup
run 2 miles
good pace. faster in the last 1/2. but decent. steady state.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats

these were good. was totally unmotivated coming off the run. bbut i just went to the bar and got it done mindlessly. just shut it off and pulled. felt good actually.
strict pull-ups today

WOD
front squat

warm up
10-45
8-135
6-165

2-2-2-2-2
185
205
225
235
250

250 is a new pr. felt good too. heavy at the bottom but was able to push it up no problem. definitely have 270? in me soon. possible 1.5x bodyweight front squat soon.
good stuff.
cleared my head a bit.

foam rolled and stretched for a closer.

looking to get in some alt workouts down in fla. bodyweight stuff. we'll what is available.

peace!