Rowed 1000m @ approximately 90% effort today in 3:25
Damper set at 6
Previous best is 3:15


*Today is my recovery day so that is all the "training" I did

**Tomorrow will be Dynamic Effort Front Squat, accessory lifts, and a metcon

Dynamic Effort Bench Press - 6 sets of 3 w/orange band (+90# on chest, +125# @ full lockout)
Standing Strict Barbell Press - (Behind the neck, Snatch Grip) 3x10
Ring Dips - 3x20
Sprints - 40m x 10, OTM - 100% effort

Front Squat - Heavy Single
Clean Pull - 5x5 Med-heavy
Good Mornings 4x10

*Cut it short today to study for finals.

Strength Work

Still recovering from a cold -

Deadlift 8 sets of 3 @ 65% 1RM, rest 30 sec b/w sets
Romanian Deadlift - 5x5
Pendlay Row 5x5
Kettlebell Swings 5x15

GPP Training
Row 30sec work/rest; 10 sets, 1:34 pace average (155m avg)

DE Bench + red band; 8x3 @ 65% variable grip width
KB press 3x20 (1 pood); short rest
Ring Dips 3x20
Standing abdominals