Warmup
Leg lift circuit, x 10 each leg
400m run
15 jump squats
15 ring dips
BB complex w/ 45# bar
5 deadlifts @ 95#
Workout
(1) Find deadlift 3 RM:
3-3-3-3-3
Loads- 115#, 135#, 155#, 170#, 180#
3 RM is around 185#
(2) 5 rounds for time:
2 deadlifts at 155# (85% of 3 RM)
20 box jumps
Time - 6:24
(3) Run 1 mile - 6:58
(4) Pullup ladder 1-10
Stretch
Comments: Felt a little slow today but not bad otherwise. Most likely could have gone heavier in the DLs but I will save that for when I go for some 1 RMs. Put the run in just to make sure I could still hold a decent pace after going hard on the legs and it felt fine.
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