9/6/2016

AM
8 sets:
500m row @2:01.0-2:01.9/500m 
2:30 walk rest (10:00 between sets 4&5)

PM
3 rounds for movement quality:
2x[5m handstand walk + 1 freestanding handstand push up]
5 dragon flags, slow descent
+
5 sets for quality reps:
:60 touch and go power clean doubles at 165
2:00 rest
+
5 sets for even times:
12 perfect push ups
8 medball to shoulder, 75
.4 mile assault bike
+
3 sets not for time:
10-15 light reverse hypers
:30/side plank
+
Crossover Symmetry recovery

AM
2:01.1
2:00.6
2:00.6
2:00.7
2:00.9
2:01.2
2:01.2
2:01.0

PM
complete
+
3-3-3-3-3
+
2:24
2:15
2:12
2:15
2:14
+
complete
45#/side for RH
+
DNS- not enough time before coaching 


Solid day, very happy with everything. 

The handstand walk/FSHSPU was awesome! I did the first two rounds five meters at a time but on the third round I decided to do the full ten meters with both FSHSPU. I did it! Neat. I would like to keep doing more stuff like this, it's fun. 

I really had no idea what to expect for the touch and go power cleans. 165 is just heavy enough to get fatiguing after awhile. I ended up doing three sets of doubles every time. I definitely couldn't have done any more, especially during the last few sets. My grip was starting to get tired and my legs were also getting fatigued. I think all my reps were pretty crisp and I never had any fails. I'll cycle a heavy barbell over a super light barbell any day.

I thought the push up/medball workout went well. I did all the push ups unbroken which actually kind of surprised me, usually I end up breaking those up after awhile. Held 60-62 RPM on the assault bike. I'm not sure why my first round is so slow...