I don't like Mondays

Warm-up:
court jogs, vertical jumps
dynamic stretching
Burgener warmup
2x[3 snatch balance + 3 snatch] (45, 65)

1x5 deadlift (135x5, 185x5, 225x3, 275x2 then 310x5)
3x5 shoulder press (45x5, 55x5, 65x3, 75x2 then 85/90/95 x5)

"Death by 10 meters"
Crossfit Centurion WOD 092409
With a continuously running clock, sprint ten meters the first minute, 20 meters (down and back) the second, thirty the third, and so on and so forth until you are unable to complete the number of 10 meter down and back efforts required for the round.
subbed 1/2 length of basketball court (47 ft ~ 14m)
7 rounds

Thought I'd be stronger after a weekend of eating and resting, but whether it's the tail end of this virus or a little too much bourbon Saturday night, it was a rough start to the week this morning despite an nice long warm-up. Couldn't remember if DL were to go at 305 or 315 so I split the difference (it was supposed to be 305), but even the warmup sets felt heavy. Back still tweaky from last weak. Work reps went up (small break betw 4 and 5 to wipe off sweat) but never felt really connected.

Shoulder presses felt really weak, been a little while since I've done them regularly (105/100/115x3 on 12/11/09, 125x1 on 12/30/09). Plan on sticking to a 3x5 progression for the rest of the summer, or when I plateau out. Working on a more forefoot vs. heelstrike gait (ala Pose) while running, but sprints just plain sucked...