Heavy Deadlift singles

Warmup:

800m run

shoulder dislocates
50 pushups
50 situps
50 overhead squats, 45#

Workout:

(1) Deadlift 1-1-1-1-1-1-1

Loads: 155#, 177#, 199#, 219#, 229#, 239#, 244# (pr)

(2) 800m run

(3) Handstand practice

Planks: 1 min, 1.5 min, 2 min

Stretch in between


Notes:

• PR on the deadlift by 13#. I know for sure I can get get 250#, which is my goal for this year, but this was one of the first times that I feel like I actually maxed out on deadlifting. Now that I have gotten comfortable with heavy lifts I can finally push it to a max effort, and I think this was a pretty good effort.
• I have noticably improved my free handstand just by getting small amounts of practice in after workouts this past week. That is one skill I would like to improve, along with L-sits and muscle ups.
• Body condition: Calves have been sore all weekend from thursday, but no other soreness to speak of. Tomorrow will be a pretty intense metcon.

Side Note: I am signed up for a shorter race thanksgiving week (5.5 miles), and since I haven't been able to find any other longer races in the next few months I am going to use that week to do a longer training run. Somewhere between 11 and 13 miles.