1/8/13

I felt tired today, but once I got warm I felt pretty decent. My right shoulder is a little tweaked from yesterday, not sure what it is. Hopefully it is not serious. Part A felt really good, lungs are feeling great. I had minimalist (zero heel drop) shoes so the pistols were slightly slower than they could have been if I had my olympic lifting shoes, but this was good practice / ankle mobility training. I was happy for the shorter session after that insane shit yesterday.

A.
Five sets for times of:
Row 250 Meters
12 Alternating Pistols
12 Pull-Ups
Rest 90 seconds

-1:47, 1:52, 1:47, 1:46, 1:55

B.
Deadlift
*Set 1 – 10 reps @ 50% (225#)
*Set 2 – 10 reps @ 60% (275#)
*Set 3 – 10 reps @ 65% (315#)
*Set 4 – 8 reps @ 75% (365#)
*Set 5 – 6 reps @ 80% (375#)
Rest 2-3 minutes between sets.

C.
Three sets, not for time, of:
Good Mornings (135#) x 10 reps @ 30X1
Supine Ring Row x 10 reps @ 2111
Weighted GHD Hip Extensions (70#) x 10 reps @ 2012
Rest 60 seconds