November 18, 2015 12:39 PM

Wednesday - 11/18/2015

  
Warmup
Burpee breakdown
5 burpees, 4 feet to hands, 3 push-ups, 2 burpee to stand (no jump)
5 back squat (45#), 5 good mornings, 5 deadlifts
5 Push-ups, 4 burpee to stand, 3 feet to hands, 2 burpees
5 back squat (45#), 5 good mornings, 5 deadlifts

Strength
5-5-3-3-3-2
Deadlift
OK, I deviated from this a bit when I go to the 2. I was feeling strong and Stacey was pushing me. My old 3RM DL was 315, so I went for 2 @ 325#. That felt good, so I just did 3 instead for a new 3RM PR. There was still 2 minutes on the clock, so I went up to 330# and did another 3RM.

MetCon
For time:
1000m row
60 box jumps + step down
120 double unders
My target for the row was 4 minutes, and I was well under that. Box jumps were a grind, but I jumped all of them (no step ups). To keep track, I did 10 reps on each side of the box. Double unders showed up nicely; I got an initial set of 51, then I got to 80, worked up to 95, then one big set of 25 to get to 120. Finished in 11:36.