Back Felt Good with Deadlifts

Went over to Survival Fitness Bay City for open gym at 4. Legs are sore from getting back into squatting.

Warm-up

• Bottom Squat Holds
• 3×20 Band Pulls (red)
• Various stretching

3 Position Snatch Deadlifts

Did some reps with 65#, 95#, 135#, and 185#. Getting better with the positions. If I keep at it, hopefully it’ll be automatic when I can get back to the lifts.

Strength

Deadlifts

• 5×185#
• 5×225#
• 5×275#
• 5×315#
• 5×335#
• 5×365#
• E2M 10:00 – 3×365#

Felt good. No issues with my back.

Front Squats

• 5×135#
• 5:00 EMOM – 5×185#

Might as well call it a metcon! I was out of breath and had a nice sweat worked up.

Conditioning

4 Rounds

• 400m Run
• 15 Burpee Box Jumps (24″)

I really need to work on some running intervals. First run felt good, but when my heart rate shoots up I just can’t hold a pace. Was able to speed through the last round of burpee box jumps at a good pace though. Finished in 14:25.

I walked 400m to cool down and took a few more minutes of rest.

300 DU – Took me 6:13! Not very good.