Fitness - Dead Lifts & Tabata Tuesday - 12/08

I got a lot of sleep last night and woke up feeling fully recovered. The light work yesterday certainly helped keep my muscles loose and warm, and played a huge part in how they feel today. I walked into the gym ready to destroy.

Focus: Dead lifts, work up to a max set of 3. AKA as heavy as possible.
1x5 - 150 Kg (330.7#)
1x3 - 170 Kg (374.8#)
1x3 - 180 Kg (396.8#)
1x3 - 186 Kg (410#)
1x2 (failed on 3rd rep) - 191 Kg (421.1#)
1x5 (cool down set) - 150 Kg (330.7#)

I feel fantastic about my out put today. Dead lifting 186 Kg for a set of three is a new PR for me. I almost had 191 but I couldn't get the last rep. At first I was a little upset but quickly got over it. Seems I'm still getting strong on all major lifts which is a great feeling.

Today we did some Tabata work. 20 seconds of work, followed by 10 seconds of rest. Repeat for 8 rounds totalling 4 minutes of total work per exercise. The score is the lowest amount reps in any given round per exercise.

WOD: Tabata
Air squats - 18
Sit ups - 14
Push ups - 12
Kettle bell swings (32Kg - 70#) - 13

Score/Time: Tabata total = 57
Calories burned (focus & Tabata work): 590

Pretty self explanatory with Tabata stuff. On a positive note, I've noticed my anaerobic/lactate threshold has improved a ton. Being able to hold endurance longer during these short bursts of high intensity output still needs some work, but I've gotten so much stronger in this area. It used to be a real weak point in my fitness and I've noticed a huge shift in that type of training.

A lot of weight moved and a lot of work in the gym today. I'm going to sleep like a little lamb tonight. On another positive note, another two-a-day tomorrow. . . SICK!