Back Squat, Complex Movement Trifecta

WU: Shoulder dislocates
21 Thrusters (45# DBs)
21 Pullups

3:10

Back Squat: 1, 1, 1, 1, 1, 1
Loads: 195#, 235#, 265# (questionable form), 245#, 255#, 265#

3 Rounds:
7 Thrusters (97#)
7 Power Cleans (97#)
7 Push Press (97#)

4:14

Late afternoon
2 miles, easy pace

18:30

Night
300 Squats: 8:40

Workout comments: Despite my improvement on the thrusters portion of Fran, pullups continue to be a weak spot for me. The back squat was done using a Smith machine, because that's all I have access to. I was a little to over-zealous attempting a 265# on the third rep. I guess I had misread my previous PR and was shooting a little too high. I dropped the weight and tried to dip low enough that my quads definitely parallel.

I added the trifecta workout because I have come to the realization that my ankle is definitely not going to be fully healed before the 50K. Even if it does feel normal again, that will leave me with minimal time to get enough training miles in to fully prepare myself. I am going to start seriously overloading my lower body workouts, while trying to control the recovery periods to mimic a long distance race of this sort. I'll have to start paying attention to nutrition in terms of what I'm eating before, during, and after workouts. For the first round of thrusters, I got into a rhythm and performed 10 reps instead of 7.

The afternoon workout was supposed to be a 15K tempo workout, but within a mile from my house, I could tell that it wasn't going to happen. My ankle could not take the pounding even with the brace. With each passing day, my hopes of attempting the NorthFace Challenge 50K become more and more bleak. The amount of frustration I kept feeling was overwhelming. Whatever my motivation was to run: competition, serenity, fitness, etc...I never imagined I depended on it so much until I could not physically do it anymore.
Body: Overall fine, no soreness.
Sleep: Not good. Only about 6-7 hours last night.