Wednesday, August 17, 2016

8/16/2016

AM
6 sets:
500m row @2:03.0-2:03.9/500m
2:30 walk rest (10:00 between sets 4&5, practice a few pistols here)

PM
3 rounds not for time:
10m handstand walk
5 dragon flags
+
A. 1 power clean + 1 hang power clean + 1 shoulder to overhead, 5x1 all light/moderate; begin a set every :90
+
Every 6:00 for 4 sets:
.5 mile assault bike
50m med ball bear hug carry
.5 mile assault bike 
+
Crossover Symmetry recovery

AM
2:02.6
2:02.8
2:03.1
2:03.2
2:03.0
2:03.2

PM
complete
+
A. 135-145-155-165-175
+
complete
3:51
3:52
3:54
4:00
+
Balza rehab 


Solid day. 

Power clean/hang clean/STO were super easy, these all felt exactly the same. I should have gone a little heavier. 

The assault bike/medball workout was challenging but really cool. I was able to hold 60 RPM on the first .5 and 58 on the second .5 for each round. The medball carry was tough, it just made it difficult to breathe, especially in the third and fourth set when I was already pretty fatigued. I wasted too much time picking up the medball on the last round, that's why my time is a few second slower. I definitely pushed myself on this one though, this felt good. 

8/15/2016

A. Front squat, build to a tough (not max) single
+
Every :60 for 28:00 (7 of each)
1st: :30 row @ 90% aerobic
2nd: :30 assault bike @90% aerobic
3rd: 2-3 unbroken muscle ups
4th: 6 unbroken wall balls, 20 to 10'
+
Crossover Symmetry recovery

A. 225
+
complete
3 MUs each set
+
complete 


Eeeeeeeeesh front squats were rough today man, my legs still feel like shit. 225 was ugly and slow (well, it felt slow. Stephen said it wasn't). This is pretty pathetic. 

I really enjoyed the EMOM, it was fun having Stevo join me on this. Muscle ups were super easy. Wall balls weren't bad, I accidentally dropped it on the very last set because I caught it weird. 

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