Day 10

Mood/Health
Went to bed too late and woke up a few minutes behind as well. Rushed out to get in the workout so I was a bit tired and rushed this morning. No nagging injuries or anything so after a quick warm-up. Got right to it.

Programming
A) Row 1000m
     Run 400m with 45# plate
     Row 800m
     Run 400m with 45# plate
     Row 600m
     Run 400m with 45# plate
     Row 400m
     Run 400m with 45# plate
     Row 200m
     Run 400m with 45# plate

B) Deadlift
     5, 5, 5, 5, 5

C) Deadlift AMRAP @ 80% of B)
     2 Sets

D) 2 min each of static holds
     L-Sit
     Side plank
     Plank
     Other side plank
     Hollow Hold

E) 100 Dynamic Sit-ups

Results/Notes
A) 27:47 - I had some issues here that probably cost me a minute or so. I used a high temp in the first run and it tore my upper back up when holding it behind the head. I have not run with a plate in a while so my carries were rough for the first 2-3 runs. I bumped the damper down on the 800m row, and put it down too far. The fastest I could pull there was 1:55-1:57 which is significantly behind my normal pace. After the 2nd row I ran over to the plate stack and grabbed a smoother plate. On the 600m row I put the damper where I like it and pulled 1:48-1:50 pace like I wanted. On the last run I decided to carry it boombox style and switch every 100m. This was much more efficient for me. I ran the last run at 2:30ish compared to the 3:00 average I was at before. My steps were smoother and faster, and my torso was much more upright.

B) 225/275/315/345/365 - There may have been more in the tank if I was going for a 5RM but this felt REALLY heavy after only 5 min rest from A) and short rest on the building sets. All sets were double overhand. 

C) 295x15/20 - 15 was tough and 20 was pure ego. If it weren't for one upping the other guys, I may not have gotten the last few. The last 5 were very tough. First set was double overhand hook grip, second was mixed grip. 

D) Completed in 30 sec bouts with 15 sec rest while working through the movements as listed. The L-sits were 10-20 sec of work resting a few seconds between. At the end of 4 rotations I had 0:38 left to get on the L-sits and worked through those immediately after.

E) Completed in sets of 10-25. Very tough after the other core work but much needed. Glad I got this extra push.