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.