Tuesday

back in the swing and back to early hours at the office. losing a little gym time so need to be a little more efficient.

treadmill warm up
run 2 miles
averaged 8:15 pace. went great. heel and ankle much better.

strength warm up
3 rounds
10 pullups
10 push ups
10 squats
just moved thru this with minimal rest after the run. felt pretty strong. little winded toward the end but that was from the lack of rest post run and moving right into this.

strength
squat clean thrusters!
saw these on the mainsite the other day and wanted to check them out. good stuff
warm up
5x95
5x105
3-3-3-3-3
115
125
135
145
155
good stuff! wish i had more time to really push the envelope on these. little different than clean and jerk as you have to force the press from the front squat. no reset at the top of the clean.
155 was a little heavy but all rounds unbroken.

CFE WOD
21-15-9
135# front squat
dips
box jumps
9 minutes

this was sweet. i upped the front squat weight from what was rx'd. just that kind of day! moved quick thru it. the squats were heavy as i got closer to 21 on the first round. thats a long set. dips good and box jumps just had to get a rhythm going.
not bad.

foam roll
stretch
had to rush thru this as i was running behind.
need to get some time management going but i will figure it out. glad i got a strength element in.

peace!