First day that I felt good.  At the fire department for a 48 hr shift so I brought the 32s with me.  Wanted a little speed work to see how I feel.

Was gonna keep it to the LC and some running but one of the guys wanted to deadlift so I worked in.  Deads felt easy and crisp. No hitching and smooth through the whole movement.  I am very happy to see that I am maintaining some of my dead strength despite doing very little over the last few years.  Ideally I would love to see my dead back up to 500 lbs but that is a pipe dream on the journey to MS in LC.

Warmup

LC:
1 min @ 2x32kg; 10 rpm
...1 min rest....
1 min @ 2x32kg; 10 rpm
...1 min rest....
1 min @ 2x32kg; 10 rpm

ttl time/reps:  3 mins/ 30 reps  (avg HR 148 bpm)

Deadlift:
3x 225 lbs (easy)
3x 315 lbs (easy)
3x 365 lbs (easy)

Run:
1.5 mins in 10:08; 3 min walk cool down

Stretching and done.