Thursday

been snoozing the alarm in the am lately. have some extra time so i don't rush to get out. did that today as well.
still made it in just a few minutes behind regular time.
heel and ankle get stiff over night. need to stretch and loosen up in the am. pretty good by the time i got to the gym. we'll see how it holds up today.

treadmill warm up
run 2 miles
same pace as yesterday. was taking it easy to see how the heel felt. surprisingly good.
ended up running the 2 miles with no issues. could have picked up the pace at the end but just ran it out.

strength warm up
3 rounds
20 pushups
20 squats
have pull-ups coming later so skipped them in the warm up.
legs a little sore on the squats and was a little tight going into the pushups
all rounds unbroken and moved thru quickly.

strength
Deadlift
w/u
10x135
8x225

3-3-3-3-3
275
285
295
305
315

pulled 315 for 3 and felt pretty good. came up off the floor and finished smooth. these sets went well. happy with the progress here. felt much better than when i was pulling 5's a week or so ago.
liking adding a strength component each day as well. we'll see if i can make this work.

Mainsite Wod
100' walking lunges
21 pull ups
21 sit ups
100' wl
18 pu
18 su
100' wl
15 pu
15 su
100' wl
12 pu
12 su
100' wl
9 pu
9su
100' wl
6 pu
6 su
100' wl
3 pu
3 su

sit-ups were done on the decline set at the top. feet anchored obviously. pull-ups were standard. walking lunges distance was approximated.
i hate walking lunges. knee kissed the floor on each step or at least very close.
the 3 set round wasn't on the mainsite but i added it anyway. not that 3 pull-ups/sit-ups make a difference but another 100' argh. oh well. better for it!
16 minutes +/- on the wall clock. walking lunges were a little slow. very painful!

shot after this.
was looking at a CFE wod to finish the day but decided against it.
want to rest the heel/ankle.

spent some time stretching, foam rolling, and doing some plyo exercises.
felt good to stretch it out.

back to the grind. another long hot day. yippee!!

peace