OH squat 3 reps and 200s

Early afternoon lift

Warmup:
Leg lift circuit
OH squats, stick
20 pushups

5 reps OHS @ 45#
4 reps @ 65#

Workout:
(1) Overhead squat 7 x 3
Loads: 85#, 95#, 100#, 105#, stopped

15 reps @ 90#

(2) 3x calf raises:
10 single leg, L/R
30 double leg


Early evening run

Warmup:
400m jog, plyos/stretch and 2 strides

Workout:
10 x 200m sprints, 5x recovery

Times - 0:30, 0:29, 0:29, 0:28, 0:28, 0:29, 0:29, 0:28, 0:29, 0:29

400m cooldown and stretch




Comments: Cut the overheads short today because my wrists were absolutely killing me at the higher weights. Since I am not able to dump weight, every time I brought it back down it was completely crushing them, so I decided to stop going for the higher weight and did a practice 15 rep with 90#, versus the 100# which I am hoping to do soon. It was tough but definately doable and gave me some confidence for the 15 reps.

The run left me absolutely trashed. I was both pleased and surprised at keeping them all at 30 or below, and my rests were 2:30, in which I jogged a 200m and rested the remaining time. Halfway through I took an extra 2 minutes to gather myself, which helped.

My upper hamstrings and adductors are still very sore from the lunges 2 days ago, which made warming up kinda tough. Other than that my middle back and shoulders are a little sore but nothing too bad. Tomorrow will be a longer slower recovery run.