Today I did a light recovery workout for strength training. Then I hopped on the treadmill and did a tabata. I warmed up for 5 minutes the ran at a 12% grade at an 11:45 pace 20 seconds on, 10 seconds off. This was the fastest pace I've been able to keep since I started doing cardio a month ago. This workout was absolutely my max effort! I'm going to need to stay at this pace for awhile.
I did snatch's, squat's, and deadlift's yesterday. It was a great day. I PR'd my snatches, building up to 3X2 at 69k. I then completed a 5X5 at 104k on squats. I rounded the day off with six sets of heavy deadlifts setting another PR on my last set with a single at 356 pounds.