1. Warm-up, with run 2. Deadlift, 1 rep max 3. FitDeck, 15 x 1:00 rounds --- 2. 287.5 (!) - OK, go back on concentrate on form, doing heavy 3x3s - start at 110k and move up in increments, with a very heavy focus on form
From Oct 19 - November 26: Run 5 times a week, including 4 sets of Tabata sprints and one 5k run. Tabata sprints are maximal; 5k is sub-maximal, at around 80%-90% max HR. Continue maintenance lifting - higher reps of the dead-lift, snatch and clean and jerk, plus hand-stand/L-sit work, and the occasional CrossFit WOD.
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