I went back to the Burcht this morning with my good friend Chickaro from Washington, DC and did a great interval workout. We took this giant carpet roll (which I found a few days before) taped it up real strong and set it at the bottom of the burcht hill. The idea was to do 5 rounds separated by 2 minutes of rest of the following:
10 alternating shoulder press
sprint to the top
We kept our time for each round and added it up for an aggregate total once done. Chick had a little trouble by set 3, but he was jet lagged and it was early...
In the evening...
We did heavy deadlifts from an elevated stance and heavy bench press, followed by core work.
3, 3, 3, 3, 3 deficit deadlift (stood on a 25 kg plate)
3, 3, 3, 3, 3 bench press
I made it to 170 kg (374 lb) on the deadlift, then did an additional set at 180 kg (396 lb), but stopped after one. For the bench press, I did 130 kg (286 lb) easily (which last time I failed on) and finished at 135 kg (297 lb) with a very little help on the 3rd repetition. Overall I felt great on both of these exercises. And having Chickaro here is a great motivator. It's amazing how big a difference training with someone makes, can't emphasize it enough.