So changed it up a bit, decide to skip the 5K row and work a bit on speed, not do the 5 x 5 dead lift and go for 5 x 2, and then added some light conditioning. I'll go back to the regularly scheduled program tomorrow but just wanted to focus on some heavy dead lifting for me at least and thought the 5k row before would zap my energy and after would just not be as fun. The good news is that I hit a 1 rep PR and a 2 rep PR in dead lift. The bad news is that I really think 300# was finally in the cards if I hadn't wasted so many reps at light weight. Oh well!
Warm Up:
500m Row 1:55
1000m Row 3:56
1000m Row 4:10
Dead lift 2 - 2 - 2 - 2 - 2
233 - 243 - 263 - 283(2RM PR) - 293(1RM PR)
Conditioning:
4 Rounds
10 x C&J 89#
50 Sit ups
Not for time but was fast with the light weight and easy movements.
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