1/2

2-Jan (Spicy Wednesday)

5 sets @100%
10 TnG deadlift moderate/heavy
5 burpees AFAP
Airdyne sprint 30 seconds all out
Rest 4:30

DL 185# 
AD Cal: 18, 15, 14, 16, 14 

Actually felt better than 2 weeks ago when I did this. I was worried after set 2 that I was going to bonk, I felt that the :30 sec less rest was going to add up. But I actually held up pretty well and got a few more cal than 2 weeks ago. Felt much better afterwards as well. My legs obviously felt like they were going to explode but felt like my recovery from set to set was better. Not sure what happened on set 4, I got a second wind I guess. Deadlifts felt stronger/smoother. 

*Side note, I practiced some pistols the other day and I haven't done them in a while so just wanted to do a few to stay familiar with them. But I felt so much stronger doing them than before. I really think the glute work has helped them! I was able to stay back on my heel more and not go all up on my toes to use my quads :) I even did 10 alternating with out holding my foot.