6/29/11

A. Power Clean: Work up to a heavy single. 300#, Right at parallel. Want to try this again fresh. 
B. Rack Jerk: Work up to a heavy single. 150(330), Missed 160 twice. Hips are tired today.







With God's power working in us, God can do much, much more than anything we can ask or imagine.
-Ephesians 3:20


We must be willing to give up every dream but God's dream.
-Larry Crabb

6/28/11

A. Front Squat: 3 x 7 sets; rest 3 min. *Increase weight each set 130(286#),135(297#),140(308#),145(319#),148(325#),150(330#),155(341#)X only 1/3
B. Bench Press: 3 x 5 sets; rest 3 min. *Same Load 235#
C1. GHR: 7 x 3 sets; rest 0 sec
C1. GHD Situps: 10 x 3 sets; rest 2 min.
+
3-4 sets:
Prowler Sprints: 40 yards; 90#; rest 4 min. Each set was around 10 sec.
+
3-4 sets:
Seated sled pull w/ rope: 30 yards; light weight; rest 4-5 min.

6/27/11 - Back on it.

Let your eyes look forward; fix your gaze straight ahead.
Proverbs 4:25

Whatever we focus on determines what we become.
-E. Stanley Jones


A. Push Press: 5 x 5, rest 3 min. 235,235,235,235,245
B1. Ski Erg: 20 sec. @ 95% x 3; rest 10 sec.
B2. Pullups: 15 x 3; rest 10 sec.
B3. Double Unders: 30 x 3; rest 2 min.
+
Mobility Work

6/23/11

Today's reading really sits well with me.

Physical fitness is a choice, a choice that requires discipline-it's as simple as that. So, do your self this favor: treat your body like a one-of-a-kind gift from God...because that's precisely what your body is.

"Our minds have been endowed with an incredible ability to affect the functioning and overall health of our bodies." - Dr. Kenneth Cooper

6/22/11

2 rounds @ 100%:
70 yard sled drag
10 slam ball
6 tire flips
10 slosh pipe front squats
*All wearing a 20# vest.
Rest as needed.

This was fun today. Different stuff. Took around 90 seconds each set. Man I am out of shape. I was hurting after 2. I'm tired of eating garbage.

6/21/11

Safety Bar Box Squats with chains: Worked up to a 1rm. 

+

Flight Simulator

6/20/11 - Long Slow Distance

Loaded up the prowler today with 4 45's and pushed it around the building with Shep. We traded off every 100ft or so. This was brutal. Took around 10 minutes.

Then dragged a sled around the same track. Did some tire flips, dragged a sled around the building again. Finally ended with some med ball throws. This was a lot of fun. We were throwing it as high as we could in the air.