MOnday 11-15

start the week with deadlifts!! oh yeah.

no run this am as i am still letting the foot mend. should be good to go by tomorrow. little sore still and if i step wrong it lets me know its still there.

warm up
40 squats
30 push ups
30 squats
20 push ups

sampson stretch

deadlifts
10x45
10x135
8x185
6x205
3x225

3-3-3
70%-80%-90% of 1 rep max
255
275
295
these were approx % of 1 rep max. all these felt strong and had good form. probably could have worked a little higher. may need to retest 1 rep max deadlft soon. thinking 340/350 should be attainable. all in all a great way to start a monday!

met-con
15min amrap
7- 155# deadlift
10- sit-ups

16 rounds
the deads were to be 60% of max 3 rep max. i miscalculated slightly. should have been a little heavier. oops. maybe 175? oh well
all sets were unbroken with no rest between sets. finish deads, do situps and so on. 16 rounds was good work. felt strong all the way thru.

stretch
foam roll.

good stuff this am. good stuff.

peace!