8/9/2016

AM
6 sets:
500m row @2:04.0-2:04.9/500m 
2:30 walk rest (10:00 between sets 3&4- practice a few pistols here)

PM
3 rounds not for time
:60 handstand hold work
5 dragon flags
+
10:00 stone to shoulder and carry practice, small stone
+
5 sets @high effort:
15m handstand walk
.5 assault bike
200m run
3:00 walk rest
+
Crossover Symmetry recovery

AM
2:03.9
2:03.6
2:03.9
2:04.0
2:03.9
2:04.0

PM
complete
+
complete
+
2:54
? clock was reset
2:50
3:00
3:00
+
Balza rehab


Rows were tough today, still sore and tired. Pistols weren't bad, I wore my knee sleeves and metcons. I'll definitely wear my lifters for the competitions so they'll be much faster. 

Stone work was easy. 

The HSW/assault bike/run piece was terrible, it was so humid I couldn't breathe. I think that was the worst it has been in the gym in quite awhile. I just couldn't fully recover between each set because I couldn't really catch my breath. All handstand walks were unbroken and pretty fast. I tried to keep the assault bike around 58-60 RPM but it dipped down to 56 on the last two sets, I'm guessing that's why my fourth and fifth sets were slower? I don't think I slowed down that much on the run.