6/30/18

This morning was a great workout. Overall a lot of volume, possibly bordering on too much... but we nonetheless got through everything. I got a great workout out of this. I felt extremely fit on everything. I did not PR my 'Eva' time, but we did a lot of lifting prior and it was extremely hot out, and I had much larger transitions today than when I had previously done this workout. Despite not PRing, still got a ton of intensity out of today and had an extremely fun time in the gym. Great Saturday morning.

A.
For Time:
50′ Handstand Walk
22 Back Rack Reverse Lunges (165/115#)
50′ Handstand Walk
16 Front Rack Reverse Lunges (165/115#)
50′ Handstand Walk
10 Overhead Reverse Lunges (165/115#)

-5:17 unbroken. Getting the 50' handstands unbroken was a very nice surprise.

B.

Front Squats
9 Sets of 3:
Sets 1-3: 77% (280#)
Sets 4-6: 82% (300#)
Sets 7-9: 87% (320#)
Rest 2:00 between sets.

-Complete ... these were very fun, felt very strong here.

C.

Every 2 for 10 (5 Sets) of:
3 Position Power Clean (high-hang, hang, low-hang) + Split Jerk
Build to a Moderate Complex

-176#, 198#, 220#, 242#, 253# ... felt very solid on these, could have done more, but I was happy with how easy these sets felt. 

D.
'Eva'
5 RFT:
800m Run
30 KBS (72/53#)
30 Pull-ups

-38:51 ... previous PR was 35 something, but I was happy to get through this under 40. Hit this at 0830 and it was already 80 degrees, had my KB stationed outside, really fun, enjoyed being outside.

E.
Not for time:
21-18-15-12-9
GHD Sit-ups*
*L-Sit x :10 seconds + 4 Ring Muscle-ups after reach set

-Complete, I was pretty toasted by this point, but this was good core accessory