DL 3rm

Warmup

Run 1 lap
Samson Stretch
Back ext x 10
Reverse Hyper x 10
Deadlift Bar x 10
Deadlift 135 x 7
Deadlift 225 x 5
Deadlift 315 x 2

Deadlift 3 rm

335-345pr-350(1rep)

Felt fairly strong, 335 was easy. 345 had some major back bend on the last rep, i just couldnt seem to get my hips down and back. 350 i went very strict form, couldnt get the 2nd rep off the ground, think my hips are feeling the back squats earlier this week. I think this is the first time ive done a 3rm for deadlift, at least the 1st in a long time.

Then 10 min AMRAP

5 handstand pushups
5 L-sit Pullups





5 rounds + 1 pullup

yeah kinda slow, but steady, should have switched my grip to underhand for the pullups. Overhand seemed to be moving me in a weird circle away from the bar.

Diet- 3eggs, 3 egg whites, blueberries, strawberries, almonds, spinach. Lunch- lamb kabob, greek salad with chicken, feta cheese, tomato, cucumber, mixed greens, vinaigrette dressing. Postwod- 3 eggs, 3egg whites, banana, strawberries, spinach. Dinner - chicken, avocado, cauliflower, almonds.