Monday

back to the grind. up early and out the door. slept like crap the last 2 nights. sure it will catch up with me later today. argh.

felt pretty good this am. little stiff in the ankle heel but not to bad.

treadmill warm up
run 2 miles
8:30 pace. felt good. pretty easy pace and good warm up.

strength warm up
3 rounds
10 pullups
10 push ups
10 squats
used kipping pullups this am just as a change. all else normal. moved thru this quick.

strength
back squat
10x135
8x255
6x255
5x275

3-3-3-3-3
285
295
305
315
325

felt good on these. looking to build up to some heavy single next week and see where my max is. will need a spotter for that though so we'll see. good range of motion thru these. 325 was heavy but got all three up.

WOD
make up from Saturday
5 rounds
15 thrusters #135
run 400m

scaled the thrusters to 105. run as rx'd on treadmill at a 6:50 pace.
16 minutes? +/-? first 2 rounds of thrusters were unbroken. 3rd,4th,5th were 10/5
this was definitely a gasser. not sure i would have made it thru with 135 on bar. thats a lot of weight for that many reps. the presses started to get heavy toward the end of the 4th and 5th set. form got a little ugly as well due to fatigue

stretch and foam roll
spent some time stretching out after yesterdays bike/run and todays wod. felt good to roll it out. heel a little tender after the 400m runs. argh.
think its time to change the shoes up. maybe pick up a new pair this week.

more of the same this week.

peace!!