Dead and deader

Warm-up:
dynamic stretching
Burgener warm-up

3x3 deadlift
KL: 135x5, 185x5, 225x3, 275x3, 315x1 then 335/345/355(f3) x3
ED: 135x2, 185x2, 205x1, 225x1, then 275/285/295 x3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
overhead squats (65#)
burpees

KL: 10:53
ED: 12:09

This metcon's a real sledgehammer, I was breathing hard the whole way. Planned on using 95# for the OHS but 65# was much better to keep it short and continuous. By the first set of burpees we both realized that the OHS-burpee doublet is a quad killer. OHSs unbroken but burpees in sets of 3s by halfway through, short pauses. HR 180 at the finish - down to 120s after 5 min, which is at least reassuring physiologically.

Totally screwed the pooch on the deadlifts, added weights wrong and ended up heavier than I meant to (325/330/335 or 325/335/345). Used a mixed grip starting in the middle of the 345# set, but might have been able to pull regular if I had not forgotten the chalk. On the plus side, first 2 reps at 355 felt fairly decent (compare to best 1RM at 365, 2 years ago).

Some serious foam rollering in store tonight...

The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow.

- Thomas Paine