July 20 - 25

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.