Training Aug 6

Aug-6
AM
AD/Row/Ski/Run - 80min @ EN2
*running should be in interval format with short work:recovery bouts
*wear elevation mask for 35min
+
Ido Portal Locomotion Routine

15 min Row @ 2:17/500m
20 min Bike @ about 52RPM
**took mask off
5 min Row @ 2:11/500m
28ish min Run
5 min Row @ 2:11/500m
3-4 min Run
Bike
**felt pretty good but it was REALLY humid.  I literally felt like I was running in a swimsuit right out of the pool

PM
CSA
+
A. DB 1arm Push Press/ Push Jerk / Split Jerk - 10min practice/mechanics work
*send me video of PJ/SJ mechanics
B. Bar Muscle-up - 10min practice/mechanics work
*increase total volume of full-reps by 3-4
C1. Strict CTB Pull-up - 4 x 10 UB; rest 30sec
C2. Kipping CTB Pull-up - 4 x 10 UB; rest 30sec
C3. Inverted Bar Row - 4 x 10 UB; rest 3min (or as needed to complete C1 UB)
D. Wtd. Vest Wall-facing HS Hold - 6 x 40sec; rest 75sec (20#)
+
CSR

CSA- done
+
A. Up to 75# for all
B. Sets of 4 unbroken
C1/2/3- done. 3 min rest after first 2 sets then 5 min rest after 3rd set.  Had to gymnastic kip the last couple reps on last 2 sets of kipping, the rest were butterfly (just realizing you may have wanted all gymnastics kip?).  
D. VERY tough- first 3 sets w/ vest, last 3 sets without but kept time intervals.