Deload and Recharge

Seems like things are going to take a post every couple to three days routine now.  I don't have internet at the place and I doubt I'll be making it somewhere to post everyday when I am working two jobs and putting in work at Capital City.  Today was the first day working out with the C3 crew and i have to say it was great.  It's been a year since Zack and I did strength work together and it's funny how quick you fall back into a routine with a workout partner.  Since it's deload I did nothing for OMOB.  Instead I did the box programming.  5x5-7 reps deadlift rest 20 seconds, 5x10 KB shoulder press rest 60 seconds.   Deadlift finished with 5 reps at 335, and did 1 pood Kettlebells in each hand.  Good shoulder work, and strength set all around.  Conditioning was a straight up row.  2k for time.  Finsihed in 7:47, not bad, as long as I'm under 8 mins I'm happy.  Afterwards Zack wanted to put in some Shoulder Press work since that's a weak spot for him.  We did 3x3 superseted with 3x12 of incline rows.  Not bad at all and really feeling good being back with that group of people.  Looking forward to getting more progress as the week goes on.  That's it for today.  Wonder what the rest of the week has in store.  Phase