barbell warm up
Five sets of 3 reps @2101.
Build over the five sets.
I used my new Strongarm Sport bar and yes, there is such a thing as too aggressive knurling for working sets.
I worked up from 255-265-275-285-285#, but my tempo broke down on the last two sets. Which is not entirely unexpected as that represents 87% of my 325# 1RM.
4 rounds on a 2 minute running clock
30 seconds of battle rope
10 deadlifts at 135#
max push-ups in remaining time
rest 2 minutes between rounds
This programming was adapted from CFG for today which called for 250 m row, 10 deadlifts at 225/155 and burpees in remaining time on a 3 minute clock with 2 minutes between rounds. I have been wanting to incorporate battle ropes and my left calf is still not in the mood for burpees.
I was finishing the deadlifts in about 45 seconds which left about the same amount of time for push-ups. I managed 18-15-15-15 in the four rounds going 10/5/3 and then 10/5.