Aug-20
AM
20min Running Intervals 200m Run @ 80-85% effort / 100m recovery walk (do not let HR exceed 160 BPM, rest-walk any time HR goes out of zone)
20min AD @ EN2
20min Row @ EN2
20min Choice Cyclical (Ski if available)
*use Elevation mask for AD/Row
+
Ido Portal Locomotion Routine (add 1min to each movement)
Complete, felt better than Monday. Runs felt good, everything felt good.
PM
CSA
+
A. BB Push Press/ Push Jerk / Split Jerk - 15min practice/mechanics work (singles only, work from blocks)
B. BB Split Jerk (blocks) - 5min to build to mod-heavy single; rest as needed
C. Bar Muscle-up - 3 reps on the min for 6 sets
D. 50 Strict CTB Pull-ups for time **compare to Jul-30
E1. Wtd. Vest Wall-facing HS Hold - 4 x 40sec; rest 30sec (20#)
E2. Headstand Tripod - 4 x 10sec; rest 60sec
+
CSR
A. Focused on PJ/SJ more- got some video but my phone found some water so hopefully I can get it fixed today.
B. Built to 255. very happy with this considering this used to not be a guarantee. My PR is 305 but still even 255 was hit or miss at that time just b/c of shoulders and stuff. It wasn't super clean but better than usual. I just did 185, 235, 255.
C. Complete felt good.
D. 6:14 July 30, 4:49 today- start off 5, 5, 5 then a few sets of 2 then singles. I've definitely improved on this but I think a lot of the time improvement was strategy going to singles.
E1/2. complete. probably took a little more rest and the WF Holds got very hard, tripod felt good.
got video's coming if I can fix my phone.
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