A. Deadlift 3, 3, 3; rest 2 min (90-95% effort)
*430/455/480
*Wow, this felt so good without the tempo....last set was pretty heavy but felt good. My 1RM prior to this was 490#.
B. 100 hspu for time (performed as 50 strict followed right away by 50
kipping, record score for both)
*50 Strict = 5:16 (PR) (12-4-4-4-4-4-3-3-3-3-3-3)
*50 Kipping = 7:14 (5-5-5-5-5-5-5-4-3-4-4)
*Total Time = 12:30. This was over 7m better than in November when we did this. My 50 Strict felt really good but doing them faster really crushed my shoulders for the 50 kipping.
Training Video
https://vimeo.com/57401334
+
Row 500m @1:30-1:33
Rest 2 min
x5
*1:30.0 (1st)
*1:30.4 (2nd)
*1:30.6 (3rd)
*1:30.9 (4th)
*1:30.8 (5th)
*The first 2-3 weren't too bad actually. The rest time started getting to me after the 3rd one and had a hard time slowing my heart rate. Legs were burning pretty bad on #4. The last row was crushing. Feel really good that I was able to hold on to that 1:30 for all 5. I knew that if I didn't I would probably get some shit from you about coming out of the gate too aggressive and you would have told me I should have stayed closer to 1:32 or 1:33...
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