7/26/2016

AM
8 sets:
500m row @2:04.0-2:04.9 for all sets
2:30 walk rest (5:00 between sets 4&5)

PM
3 rounds not for time:
:60 handstand hold work
5 dragon flags
+
A. 1 push jerk + 1 split jerk, 5x1; 2:00 rest
+
For time:
15 deadlifts, 185
90' handstand walk
15 deadlifts, 185
+
2 sets @high effort:
1 mile assault bike
20 burpees
3:00 walk rest
+
Crossover Symmetry recovery

AM
2:03.8
2:04.0
2:04.1
2:04.2
2:04.0
2:04.2
2:04.0
2:03.9

PM
complete
longest HS hold- :22 
+
A. 145-155-165-175-185
+
2:06
+
4:08
4:06
+
DNS- ran out of time 


Rows were tougher than usual this morning, it was hard to keep the pace at a steady 2:04. I was more comfortable pulling at either 2:03 or 2:05, it was difficult to find a good pace today. 

My handstand holds are definitely getting better, this is the second week in a row I've been able to hold longer than :20. 

Really happy with the push jerk/split jerk, 185 is only five pounds under my current push jerk PR. Everything was crisp. 

The deadlift/HS walk workout was tougher than I thought it would be. Originally I was going to break up both sets of deadlifts into 10/5 but once I got going on the first set I just did all fifteen unbroken. HS walk was 45'/45' unbroken both ways. I broke up the second set of deadlifts 10/5, I could feel my lower back starting to light up and my cycle time was slowing down. This was a fun one. 

Guess what wasn't fun? The assault bike and burpees. Ew man, this combo is a real b-hole. I tried to hold 60 RPM on the assault bike and my legs were jello when I got to the burpees. Conner and Marcus Filly did three rounds of this in like nine minutes! It would take me at least twelve minutes to do that. I know it's coming, mostly because Stephen already told me I would be doing it at some point and because that's where my programming seems to be heading. RIP me. RIP my legs.