Wednesday

wednesday. yeah? not sure. all screwed up this week. but feeling good this am. up before the alarm and chillin.
checked out the mainsite and found and an interesting looking workout.

treadmill warm up
run 2 miles
used a higher than average pace and felt good. will be using this pace from now on. bumping it up a bit. also going to scout out a route around the gym and see about running outside in the am instead of on the hamster wheel.

strength warm up
used a similar deal as yesterday but switched it up a bit.
used a oly bar loaded up to75#

3 rounds
10 rdl's
10 power cleans
10 front squat

wanted to use this to warm up for the WOD. first 2 rounds unbroken. had to put the bar down before the third as my grip was on thrashed. forearms on fire from the power cleans. had to switch up the grip on the front squats to rest the forearm/grip.
this was a good complex. dig it. maybe adjust the reps down and the rounds higher? not sure. will play around with this.

WOD
amrap in 12 minutes
5 135# front squats
10 chest to bar pullups
20 double unders

got 5 rounds in the 12 but wanted more so kept going and got the 6th. the double unders on the 6th round were just horrible. i was totally out of sync.
the front squats were heavy but not that bad. chest to bar pullups were good. first few round of double unders weren't bad. need to relax on these a little. get tense when tired and start to make mistakes.
this was good stuff. totally gassed by the end.

stretched and foam rolled it out and called it an am.

feeling good now that i have a few nights sleep back in me.

peace!