7/5/2016

AM
10 sets:
500m row @2:06.0-2:06.9 for all sets
2:00 walk rest (5:00 between sets 5&6)

PM
3 rounds not for time:
:60 handstand hold work- goal is to keep hands within 1 mat
5 dragon flags
+
A. Push press, 3-2-1-1, 21x1; 2:00 rest
B. Clean-grip deadlift, 12x3 @105% of 1RM clean, 11x1, begin a set every :60
+
5 sets for even times:
15 KB swings
15m handstand walk
45 double unders
2:00 rest
+
Crossover Symmetry recovery

AM
2:05.8
2:06.0
2:05.9
2:06.2
2:06.2
2:06.1
2:06.0
2:06.4
2:06.4
2:06.0
2:06.1

PM
complete
+
A. 135-145-155-165
B. complete @235
+
1:35
1:34
1:34
1:34
1:49
+
DNS


I was really surprised to hit 165 on the push press, this ties my PR. It got stuck a little bit going up but I was able to press it out. 

My shoulders were smoked during the workout. The heavy KB mixed with the handstand walk was tough. Handstand walk was pretty good today and I was able to go unbroken until the last set, I came down around 40 feet. I need to get better about kicking right back up instead of standing there shaking out my arms. Double unders were unbroken for all sets. 

I didn't have time to do any Crossover Symmetry recovery, had to get to CFC for an assessment.