Cali and back

July 1: off, flew to SFO.

July 2: AM
Did this workout at TJs gym in Cali. Grip killed me, I realized how much I use arm pull for rope climbing.
15 min amrap:
1 rope climb
7 HR push-ups
9 K2E
Rounds: 7 + 1 rope climb + 4 push-ups

PM
30 min zone 1 run-work on tech and belly breathing
Really nice run along some horse trails through sea dunes.
July 3
Build to a tough 3 in the DL in 6 sets
185-235-275-305*-275-295
I was in a "normal" gym for this workout and really struggled without chalk, plus the bar was kind of fat. On my set at 305 I struggled to get to hip extension without dropping bar (losing grip), and it took me a long time to reset between reps so I wouldn't really count it. Other sets were clean, if rushed due to grip. Best ever 3-rep is 315# so this seemed pretty crappy.

3 rds for time:
20 unboken DB THRUSTERS-20 lb/hand
30 DU
Time: 3:32
Decided to do this in my lifting shoes for the experience of DUs in lifting shoes; probably a bad idea. Unbroken thrusters with 20 a hand were manageable.
July 4 OFF

July 5
AM-30 min tech swim
Laps in a pool. Freestyle mostly, 5 strokes/breath every other lap.

PM
A.Squat clean; x 2,2,2,2,2,2,2; rest 3 min
163(2)-173(1,F)-168(2)-173(1,F)-173(F)- 163(2)- 168(1,F) - 168(2)
As the numbers suggest, I just fell apart here. I felt embarrassed, frustrated, unfocused, even a little panicked at one point due to missed reps. One of the guys in the gym (this was back at TJs) said I was swinging the bar way forward, and he was right -- feet moved 6" forward on every lift.

5 sets of:
3 unbroken strict chins
5 unbroken ring dips
7 unbroken T2B
This took 8:05 because I got stuck on the last couple sets of TTB. Other stuff unbroken no problem. I interpreted unbroken TTB to mean unbroken rhythm, ie not just hanging onto the bar in between reps. So I got 4 then 7 on my 4th set, and 4, 6, 4, 7 on the last set.

Flew back home overnight.

July 6
PM
6 min amrap @ 85%
10 walking lunges
5 burpees
RDS: 10 sets + 10 lunges
+
6 min amrap @ 85%
15 BW squats
10 sit-ups
RDS: 10 sets + 6 squats
6 min amrap @ 85%
10 GHD ext.
10 alternate step ups 24''
RDS: 6 sets + 9 back ext
step-ups were slow. back extensions were the piece in this where I felt the most fatigue.

July 7
AM-30 min swim tech
swam in the sound, just freestyle tech and trying to breathe alternating sides without getting too much water in my mouth.

PM
A.Snatch Balance; x 3; x 3 @ 80%; rest 2 min
85-95-105
B. Snatch; x 1.1; x 5; rest 3 min
115 - 125 - 115 - 125 (1.F) - 115
Another struggle. I feel like there is something missing from my pull; it's lackluster and I feel like I never put much speed on the bar. My second set (1.1 at 125#) was messy which is why I dropped down to 115, then when I went back up I missed my second lift.
+
Helen
Time: 8:27
(400m was out one door, in the other)
Felt okay about this, the runs could've been faster but the KBS and pull-ups were ub and pretty quick, didn't waste too much time there.

July 8 OFF