July 30 training

Jul-30

AM

AD/Row/Ski/Run - 75min @ EN2

*running should be in interval format with short work:recovery bouts

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Ido Portal Locomotion Routine

Complete. just mixed and match off feel.  No ski erg yet so just AB, Row, Run.  Kept HR around 150, got up to 160's on harder runs but then back down on easy runs.  Down to 140's on bike staying around 50RPM, 150's on row around 2:11-2:13/500m pace.  Felt good sipping on BCAA's and carbs throughout.

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Locomotion done.  Can't do back bend walks so just practiced back bends

PM

CSA

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A. DB 1arm Push Press/ Push Jerk / Split Jerk - 10min practice/mechanics work

B. Bar Muscle-up - 10min practice/mechanics work

C. Strict CTB Pull-up - 50 reps for time

D. Wtd. Vest Wall-facing HS Hold - 6 x 35sec; rest 90sec (15-20#)

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CSR

A. Up to 55# for 3 PP, 3 PJ, 3 SJ then did 75# for 3 SJ's/arm.  Don't have anything b/w 55 & 75, then jumps to 100# so not good arrangement of DB's

B. 3 x 3 then set of 4.  Felt great! 

C. 6:15- 8, 4, 2---->

D. unweighted, 20#, 20#, 20#, unweighted, unweighted.  Very hard!

Video's coming