I am still busy but things are getting to a manageable point now. 75% done with house projects/ moving and my wife and kids leave on Friday so I'll have a little more time next week.
I do have a lot of other things going on in August. It is annoying.
I am being forced to go on a family vacation with my wifes side. Disney Cruise + Disney world....in August....in Florida...waiting in lines with little kids.
This weekend is that competition I told you about last week. Friday all I do is Snatch. Saturday are the other events.
I leave 8.6 but not until afternoon. I get back the 12th. I plan to do a lot of basic conditioning and might be able to get to a box outside of Disney 1 day. They are a tourist based gym so I doubt they will let me do my own thing.
I agreed to fill in for someone for a Ragnar race August 14th. I realized after I agreed that it was 2 days after vacation. I told them I don't plan to run fast this could be my basic conditioning day.
I am doing the TTT camp Aug. 22-23. Looks like 2 days for that thing.
Overall feeling better than last week.
Jul-20
A. Deadlift - 3 on the min for 10min @ 315# - completed
B. Strict 4.5" Deficit HSPU - 3-5 on the min for 10min - 5,4,4,4,4, 3-1, 2-1, 2-1, 2-1, 2,2 These got hard with the quick turnaround time. I realized after I was at a 5'' deficit.
*regional standards on A/B
+
400m Run
15 Burpees
Rest 60sec
x5 @ 70-75-80-85-90% effort by round
rd1 -2:38
rd2 - 2:33
rd3- 2:25
rd4 -2:19
rd 5 - 2:09
Jul-21
Choice Cyclical - 60min @ EN2 (140-160 BPM) - completed 30 minutes of running + mobility
Mobility - 30min
Jul-22
A. Front Squat - 5 on the min for 8min @ 205# - Completed
B. Muscle-up - 4-5 on the min for 8min -Completed
+
4 Rounds @ EN1/EN2 (120-160 BPM)
60sec Sled Drag @ moderate load (let HR determine turnover)
60sec OH BB Walking Lunge (95#)
60sec Farmers Carry
60sec Bear Crawl - Did not complete. worked on house.
Jul-23
A. TGU - 20 alt reps NOT for time @ 70# - completed with 75lb dumbbell
B. KB Bent L-Press - 4 x 4-6 ea arm; rest as needed b/t arms - completed mostly with 24kg, 1 rd with 28kg
+
60sec AD @ Threshold (170-180 / 90-95%)
30sec Rest
x4
Rest 2min
60sec Ski @ Threshold
30sec Rest
x4
Rest 2min
60sec Row
30sec Rest
x4 - completed
Jul-24
Snatch emom starting at 165 adding 10lbs
I hit 255. Did not feel great. 265 felt like 300lbs
30 clean and jerk for time 225
30 Snatch for time 185
30 muscle-ups
- 22:41
No one wanted to be my partner and all were doing full thing. I let my ego get the best me and did it also. I Did this about a year ago in 23:30.
I over paced the clean and jerks. In the past the jerks got hard but weren't as bad as I remember. (9:00ish)
Snatch was sloppy but I power snatch them all.
Muscle-ups felt great. One of teammates was 10 reps ahead of me when I got to the rings and I fought up to him. I would have passed him but we were sharing the rings.
Jul-25
60 minutes Z1 + 30 min mobility
This got much harder than I thought. I wasn't going fast but my endurance isn't great right now.
150 cal airdyne
2000m row
1 mile run
x2 at Z1/Z2 pace.
took 60 minutes
Temp was 90 degrees which is hot for here. Almost died.
Monday, July 27, 2015
Saturday, July 18, 2015
Deload week
did not compete the rest.Jul-13A. Power Clean - 1 rep on the min for 12min (4 @ 205 / 4 @ 225 / 4 @ 245#) - completed felt good at the end so I worked heavier to 340lbs ( sorry)B. Front Squat - 3,3,3; rest 2:30 (mod heavy) - 315 lbsPlyo / COD #120x Single leg bounding ea leg20x low-hurdle bounds (8-12in)4x through T-sprint test; rest to complete recovery
+10min AD @ EN2 (140-160 BPM)5min EMOM: 6 Thrusters @ 95# + 6 BJ @ 24"" (step-down)10min Ski @ EN2 (140-160 BPM)5min EMOM: 8 WB + 16 DUJul-14Choice Cyclical - 60min @ EN1 (120-140 BPM)]Mobility - 30min30 min run plus 30 minobility
did not completeJul-15A. Push Jerk - 1 rep on the min for 12min (4 @ 205 / 4 @ 225 / 4 @ 245#) completed didn't feel as good as MondayB. Snatch Pull - 3,3,3; rest 2:30 (mod-heavy) 245 did not feel good, felt heavy+5min Deficit k.HSPU Mechanics/Tech work5min CTB Mechanics/Tech work5min Muscle-up Mechanics/Tech work+45sec Hollow Rocks45sec Arch Rocks45sec Side Plank Ea Sidex3 Rounds, rest as needed b/t movements did not compete.Jul-16A. TGU - 14 alt reps NOT for time @ 62-70#B. KB Bent L-Press - 3 x 4-6 ea arm; rest as needed b/t arms+60sec AD @ Threshold (170-180 / 90-95%)30sec Restx4Rest 2min60sec Ski @ Threshold30sec Restx4Rest 2min60sec Row30sec Restx4
july 18Jul-17Rest...and go from here
I did 2 rds of 20 thrusters at 135
20 pull-ups
20 burpees
Took me 8 minutes
Been feeling weak and tired most likely because of all the house work.
Wednesday, July 1, 2015
July 1st
Jul-1
A. Push Jerk - 1.1 reps @ 205-225# on the min for 8 sets; rest 10-15sec b/t clusters - completed 4@205, 4@225
B. 3-Pause Halting Clean Grip Deadlift (below knee) - 3,3,3; rest 3min (match load from Jun-24, focus on positioning/mechanics, film & review each set) - 325lbs
+
For time:
50 Strict HSPU
75 CTB Pull-ups
100 Wallball
15:53 - Felt physically fatigued today - shoulders burnt out much quicker, did 12 single hspu, that portion took 6:00. I did 50 for time in 4:00 in early Dec.
CTB went slow too. My bicep tendon was rolling over for the first 20 reps. 10 sets of the 3's.
Wall-balls were bad too - 1 set of 25 then 15's for the rest of the way through.
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