Tuesday November 8th, 2016

Evening Session (5:15pm)
1. warm up
    a. rollout calves
    b. ball smash traps
    c. bird dog for activation
    d. 3x 12 goblet squats, 12 kbs, 12 burpees over kb
2. strength
    a. push press -- find a 6RM in 5 sets
    b. power jerk + jerk -- find 1RM complex in 12:00
3. movement
    a. 3x20 shoulder taps (against wall or freestanding)
    b. 5 minutes freestanding hspu work
    c. find max height 5RM kipping hspu wearing 20lbs vest
       (rest 2:00)
    d. 30 kipping hspu, for time, wearing 20lbs vest
4. conditioning
    a. rowing stroke pyramid
        -1--> 15 --> 1 hard (23-25spm)
        -5 easy strokes between each number (17-22spm)

Results 
1. a. done 
    b. done
    c. done
    d. done (35, 44, 53 for the KB)
2. a. 135, 165, 195, 225, 245
    b. 135, 185, 225, 255, 275, 295, 305
3. a. done (against the wall) 
    b. done (biggest set was 3) 
    c. 10.5"
    d. 41 seconds (unbroken) 
4. a. 4423M (17:27) 

Notes
1. legs were pretty smoked up today. did the row conditioning prior to coaching 4:30 class. was a good workout with the goal of consistency. I achieved that goal so was happy with it. 
2. overhead felt pretty solid today. still have a long ways to go in order to get the technique to a happy level, but working on it. 
3. handstand work was good. was able to focus in on it without having to worry about a conditioning looming after it. the last rep @ 10.5" was a battle and the feet got real wide!