August 13 Training

Aug-13
AM
AD/Row/Ski/Run - 80min @ EN2
*running should be in interval format with short work:recovery bouts
*wear elevation mask for 40min (not for running)
+
Ido Portal Locomotion Routine

Complete felt great this morning temp was down and humidity was down and I guess it made a huge difference
Split times a little different too
10 min Row @ 2:16
10 min Bike @ about 58RPM (Air Dyne @ home)
10 min Row @ 2:16
10 min Bike..
took mask off
Run 20 min, faster more paced intervals
5 min Row @ 2:09/500m
5 min Bike @ 62ish RPM
10 min Run
+
locomotion
PM
CSA
+
A. BB Push Press/ Push Jerk / Split Jerk - 15min practice/mechanics work (singles only, work from blocks)
B. Bar Muscle-up - 5 x 3; rest 60-90sec (as needed)
C1. Strict CTB Pull-up - 5 x 10 UB; rest 30sec
C2. Kipping CTB Pull-up - 5 x 10 UB; rest 30sec
C3. Inverted Bar Row - 5 x 10 UB; rest 3min (or as needed to complete C1 UB)
D. Wtd. Vest Wall-facing HS Hold - 6 x 40sec; rest 60sec (20#)
+
CSR

A. Built to 195#
B. complete no problem
C1. Harder than last week for some reason.  Last 2 sets were ugly and had small kips after about 7 reps.  Had to pause at bottom on even second set after 8 or 9 reps. 
C2. No problem but need to work on rhythm and smoothness
C3. Complete
D. Didn't have a vest b/c was at a friends.  We put a 20# ball on top of our feet.  Was able to do first 4 sets w/ 20# then 5th set w/ 10# and last set unweighted.  Rested a little more than 60 sec probably but we just alternated back and forth