1 minute ladder intervals; Press 5x3, SDL 5x3, high rep press, stability work

1600

CFE intervals: 1 minute ladder

1:00 on, 1:00 off
1:00 on, 0:50 off
1:00 on, 0:40 off
1:00 on, 0:30 off
1:00 on, 0:20 off
1:00 on, 0:10 off
...and back up the ladder to
1:00 on, 1:00 off
1:00 on

Terrain: Mostly flat, gravel trail


2000 PT

Press 5 x 3
Loads: 75#, 95#, 105#, 115#, 120#

Sumo deadlift 5 x 3:
Loads: 165#, 195#, 215#, 235#, 260#

High rep press: 15 reps @ 75#

Calf + stability work:
3x
5 pistols, L/R
20 single leg calf raises, L/R
50 ankle rotations, clock/counter, L/R

• Notes: Didn't feel that strong on the run, although doing it on a trail was much nicer than the treadmill but surprisingly not as hard. Would have liked to have gotten 125 on the press, barely squeezed out 120. PR on the SDLs, I am curious to find out my max next week, as 260 is the most I have deadlifted. Pistols are starting to get easier.
• Nutrition: Decent, not spectacular. Had a pretty small meal after the run and before the workout so I had whey/milk when I got home.
  
• Body: Shoulders are a little sore. Lower back is pretty tired right now. Feel good though.
• General: Tomorrow is a basic metcon. Might work on some pullups too.