140213

AM
200m run @90% due to weather did shuttle runs inside as 4x40m - this felt good, I could run quick but sti recover
rest walk 2 min

x4
rest walk 5 min
x3 9:06 (I think I messed up one of the rest periods), 8:42, 8:41

Did the o2 trainer 12x1 at 11 piece.  I'll go back to the four sets tomorrow.

PM
A. Sumo deadlift; 10 sets of 2 heavy; rest 2 min started 275# and built to 315# in 10# increments gradually.  9th set was 315x2 but last set could only get 1 rep, second burned out just above knee caps, which is where I lose a conventional lift near max efforts.
+
3 rounds for time: by the time I got here I could feel the fatigue in my ribs and recovery from each set piece was way slow. Fc were done in 25m sets, and breathing recovery involved some spastic exhales... A symptom common when I get very challenged with breathing.

First round was 15 minutes, second round was 20 minutes.  Third round I dropped the weight on fc to 115#, but third set finished around 60 minute total so called it there.  Nothing wrong with each movement, but the breathing recovery was just very challenged thru this.50m SA FW 145# L
50m SA FW 145# R
4 stone to shoulder 150#