7/19/2016

AM
10 sets:
500m row @2:05.0-2:05.9 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. 1 push jerk + 2 split jerks, 5x1; 2:00 rest
+
3 sets:
10 touch and go deadlifts, 175
45' handstand walk
+
3 sets @high effort:
.6 mile assault bike
18 burpees
3:00 walk rest
+
Crossover Symmetry Recovery

AM
2:05.0
2:05.0
2:05.1
2:05.1
2:05.1
2:05.1
2:05.1
2:05.1
2:05.3
2:05.1

PM
complete
+
A. 125-135-145-160-175
+
:34
:34
:35
+
2:56
2:54
2:52
+
complete


Handstand holds were really good today, I think my longest was about :20. 

Push jerks and split jerks went really well, I should have started heavier. For some reason I had push press in my mind and I didn't think I would be able to get very high but then I realized I would be doing push jerk so I tweaked my jumps for the later sets. I'm trying to get comfortable making slightly bigger jumps (I did the same thing for front squats on Monday) because I want to waste less energy doing a bunch of reps. Everything was really crisp and easy. 

I enjoyed the DL/HSW piece, that was fun! All handstand walks unbroken and really fast. 

Legs felt like jelly on the assault bike, holy shit. I was holding 58-60 RPM for each set. I tried to keep the burpees as steady as possible. This was unpleasant.