CFDC
4 x 3 handstand push-ups ("HSPUs") + AMRAP kipping HSPUs
8 (3 + 5), 7 (3 + 4), 2 (2 + 0), 4 (2 + 2)
Pendlay rows 4 x 5 @ 150# (perform 20 dumbbell bench press between the last three sets with 45# dumbbells)
Metcon: Complete 21-15-9 reps of:
Dumbbell thrusters (35#)
Bear crawls (4/3/2)
Notes: Some good and some bad tonight. First the good. I set two personal records, on HSPUs and Pendlay rows. I hit eight reps on my first set of HSPUs, which is great improvement for me. I think the dips are really helping. Next, I was solid with 150# on Pendlay rows. I had been stuck at 145#, but was able to maintain the requisite explosiveness last night with the heavier weight. Dumbbell bench press was a new movement for me, and I enjoyed the higher reps. Now, the bad. I absolutely died on the metcon. Ended up scaling reps to 11-8-5 because my stomach felt terrible. I'm certainly not in the best shape right now, but there seems to be more to it. The heat is really killing me and it makes me feel nauseaous. Might need to make some adjustments in terms of hydration and pre-workout meal.
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