Sept 11-12, Training

Sep-11
AM
10min General Warm-up
+
Row -5 x 100m @ maxmail effort; rest 2-3min (complete recovery)
+
Row - 6 x 250m @ 30min TT pace -4sec; rest 20sec
Rest - 2min (active)
x2 Rounds
+
Postural Program

Done- Row sprints, fastest was 1:19 (home rower)
+
250's @ 1:58/500m pace.  Felt good all the was through, last one @ 1:49/500m.
PM
Choice Cyclical - 30min @ EN1
Mobility - 60min
Done, only 10 min cyclical but mobility done. + Chiro

Sep-12
5k TT
23:20- 7:43, 7:44, 7:19 miles.  Could have held sub 7:30 the entire race just mis paced.  was decently hilly too so happy with it.  Felt good whole time.

AM
CSA
+
A. BB Split Jerk (blocks) - build to tough single; rest as needed
B. Rings Muscle-up - 15min tech/mechanics work, non fatiguing
C. Wtd. Vest Strict CTB Pull-up - 8 sets of 3 UB reps NOT for time (10#)
D1. Wtd. Vest Wall-facing HS Hold - 5 x 40sec; rest 30sec (20#)
D2. Headstand Tripod - 5 x 10sec; rest 60sec
E. Seated Pike Tucks - 4 x 15; rest 90sec
*https://www.youtube.com/watch?v=sBhQxMfpuJU
+
CSR

A. built to 265.  Video shows, 225, 245, 265. Just slow short split.  Always been an issue
B. Did tap swings then a couple sets of 3 kipping and 2 strict alternating.  All video'd.  Have some pics I'll send you too if you want but I just freeze framed the video's.  You can see side to side difference pretty good and I can feel it.  Feel like I'm swings crooked and you can see it both in MU's and Tap Swings.
C. Done on the minute w/ 25# vest. felt fine but again can feel side to side difference
D1. Done, first two sets w/ 25# vest, next 3 w/o vest
D2. Done no problem
E. done
+
Trap-3 raises, 2 x 15 @ 8#'s
+
CSR.