8/30/2016

AM
8 sets:
500m row @2:02.0-2:02.9/500m
2:30 walk rest (10:00 between sets 4&5)

PM
3 rounds not for time:
15m handstand walk
5 dragon flags, slow descent
+
A. Power clean, 3-3-3-3-3 moderate touch and go, begin a set every 2:00
+
4 sets for even times:
.5 mile assault bike
10 medball to shoulders, 75
15 burpees
4:00 rest
+
Crossover Symmetry recovery

AM
2:02.1
2:02.0
2:02.3
2:01.8
2:01.9
2:02.0
2:02.0
2:02.2

PM
complete
+
A. 125-145-165-185-190(PR+5)
+
3:10
3:14
3:14
3:17
+
Balza rehab 


Very happy with the 3RM touch and go power clean PR, I wasn't really shooting for a PR today but everything was feeling good so I decided to go for it. 

The assault bike/medball workout sucked. I tried to hold between 60-62 RPM on the assault bike and then go right into the medball. I think the only thing that really slowed down each set was my rest between medball reps, I kept the assault bike at the same pace and all my burpees were pretty steady. Another muggy day in the gym, another day of not being able to breathe.