So usually after a rest day I feel pretty good. Not today, the 5 x 1500m followed by back squats combined have my legs and lower back sore and less than 100%. My goal of an 8k row turned into a painful 5k. The good news is my spm were between 21-24 and the pace was decent compared to my previous 5k training rows. The bad news is very sore legs made it about 3x harder than it should have been. Started some dead lifts but the lower back was also weak and combined made even light weight feel very difficult. Decided to work on some skills with 5 rounds of 10 box jumps and 10 pull ups not for time. Followed that with some strength work with 5 x 3 C&J.
Endurance:
5K Row (22 mins 0 secs)
Conditioning:
5 Rounds
10 x 24inch box jumps
10 x pull ups
Strength:
5 x 3 C&J
111 - 121 - 131 - 141 - 146
Did 155# and 165# for 1 rep afterward just to see how it felt.
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