1. Warm-up 2. Dead-lift, work-up to 1 rep max --- 2. 272.5# Progressed 3 x 60k, 1 x 90k, 1 x 110k, 1 x 262.5#, 1 x 282.5# (fail), 1 x 267.5#, 1 x 272.5#
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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