12/29/12 - Saturday Triple

AM
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x35
Done. 9 AM Fasted. Felt ok today. Stayed around 1850 cal/hr ave
Noon
A. Build to a 1rm snatch
220, 231, 245, 253, 265X, 265X
253 pull felt great, but the catch felt heavy as crap. 265 didn't even feel close. Hips do not feel strong.

245#
http://www.youtube.com/watch?v=f8vJMiVXJdQ

253#
http://www.youtube.com/watch?v=SnCk5uxrUtg

265# Miss
http://www.youtube.com/watch?v=4wUv8GcEkTQ

B. Build to a 1rm clean and jerk

275, 285, 297, 308
308 pretty much took it out of me. I was smoked. This weight has never felt so heavy. I sure hope it was from all the pulls yesterday. Took more time on the lifts this week but I just do not feel as strong or fast as usual.

http://www.youtube.com/watch?v=n35DV4ynYkI

+
For time:
100 wall balls
90 double unders
80 ghd sit ups
70 kbs 2 pood
60 ring dips
50 back extensions
40 thrusters 95#
30 burpees
20 power clean 155#
10 shoulder to OH 185#
29:39
http://www.youtube.com/watch?v=eHnrwq4Pyzs

Damn. This was a tough one. Pretty disappointed in the outcome. Wallballs were 25, then sets of 15.
DU's tripped once. GHD's took me 5 MINUTES! Swings were sets of 10. Ring dips were 5's. Back E's were 10's then 5's. Thrusters were the worst. Sets of 5. My lower back was lit up! Burpees were very slow 
Power Cleans were quick singles. STO was from the floor and I did 5 sets of 2. I just didn't feel very strong during this workout. Not excited.

PM
Row 30 min Z1
Done. 2:07 pace. 7050m covered. Smoked.

When someone has been given much, much will be required in return; and when someone has been entrusted with much, even more will be required. Luke 12:48

12/28/12 - AM Row Intervals + PM Training/Test

Was asleep by 9:30 last night, woke at 8am. Weighed in this morning at 191. I hope my appetite comes back today. Not eating as much as I normally do. 

AM
Row 500m @1:38 pace
rest 2 min
x8

Done at 8:30 am fasted. Felt good. Good warmup. Body feels recovered and fresh. 

Average for all 8 was 1:38.2 

Last two started to become spicy. Legs were screaming. Recovered fast though. Just speed up the stroke rate when the pain kicked in. Good session.

PM
A. TnG squat snatch; 3 reps on the min for 12 min @63% 1rm
Done. At 165#. Felt easy. 
http://www.youtube.com/watch?v=kGDgl4GZt4A
B. TnG power clean 3 reps x10 sets @225#; rest 45 seconds bw sets
Done. Easy. 
http://www.youtube.com/watch?v=jKpajv6IX5Y
C. Build to a max power snatch in 4 attempts
200#, 220#, 230#X, 230#
Felt good. Better than last week doing the 1RM power clean.
http://www.youtube.com/watch?v=ZiL2zXT8NS8

+
21-15-9
Burpees
CTB chin ups

3:00 Went 97% on burpees. Butterflied first 21 ctb pullups. Felt great. Couldn't hold the butter fly for the 15. Last 9 I was missing reps left and right. NOT grip. Couldn't get my chest to the bar. I know I can go faster on this but I guess I'm also glad I failed a few reps. Means that I took a chance and pushed the pace.

http://www.youtube.com/watch?v=ikp0UTuhnVU

You are the light of the world - like a city on a hilltop that cannot be hidden. No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father. Matthew 5:14-16

12/27/12 - AM Swim + PM Hike

AM
Swim 50m @90%
Rest 1 min
x10
Rest 6 min
x2

:48-:52 for each set. Felt great.

PM
60 min hike unloaded
Awesome. Went Shelby Farms trails and just walked around. HR was about 85 bpm. Pretty flat terrain. Felt good to get out and move. Appetite is still not completely back. Having some trouble putting meals down.

For to me, living means living for Christ, and dying is even better. But if I live, I can do more fruitful work for Christ. So I really don't know which is better. I'm torn between two desires: I long to go and be with Christ, which would be far better for me. But for your sakes, it is better that I continue to live. Phillipians 1:21-24

Your mind is an instrument of vision. You can endure and accomplish anything if you envision God's purposes for you and your ultimate destiny with Him in eternity.

12/26/12 - Recovery Airdyne + MAP

AM
Run 400 @90%
Rest 1:1
x10

AM
Airdyne 30 min @125-135 bpm
Felt good. Averaged 130 easy.

PM
5 min amrap @80%
10 kbs 1.5 pood
10 burpees
5+2 swings http://www.youtube.com/watch?v=XtxnrwTWX4k&feature=youtu.be
rest 5 min

10 min amrap @90%
10 power clean 95#
20 double unders
30 calories airdyne
3 + 27 cal
Felt ok. Legs felt slow and tired.
http://www.youtube.com/watch?v=o1nZHxgIPFA&feature=youtu.be
Rest 5 min

5 min amrap @100%
5 power clean and jerk 135#
5 bar facing burpees
10 box jumps 24"
4 + 2 burpees
Felt aweful. No control. Just wanted to get through it. Felt the sickness from the day before kick in.

http://www.youtube.com/watch?v=D3iJv3hKjIg&feature=youtu.be

Hasn't God chosen the poor in this world to be rich in faith? Aren't they the ones who will inherit the Kingdom he promised to those who love him.? James 2:5

AM
Airdyne 30 min @125-135 bpm
PM
A. Clean and jerk; 2 reps x10 sets; rest 45 seconds bw sets
(light/moderate load)
B. Split jerk clusters 1.1.1x3 rest 15 seconds/rest 3 min
+
EMOM for 10 min:
Odd- 5 thrusters 135#
Odd- 5 muscle ups
+
EMOM for 10 min:
Odd- 5 OHS 135#
Even- 10 toes to bar

Merry Christmas! Been up since 4am on the toilet. Caught some kind of stomach bug. Not sure if it was something I ate or airborne. Planned to wake up at 6 am, knock out part 1, rest. Knock out part 2 around 11 am. Then go and visit family. After getting up at 7 and moving around, training is out of the question today. Stomach is so queezy, and it's really hard to eat. Frustrating, felt really good yesterday and body feels recovered. Oh well. 

Those who belong to Christ Jesus have nailed the passions and desires of their sinful nature to his cross and crucified them there. Since we are living by the Spirit, let us follow the Spirit's leading in every part of our lives. Let us not become conceited, or provoke one another, or be jealous of one another.  Galatians 5:24-26

12/24/12 - AM Row Intervals + PM Training

AM
Row 250 @90-95%
Rest 1:30
x10
(rest 5 min bw sets 5/6)

Averaged 1:28.8/500m pace, :44.4 These felt easy. Not sure if my effort was correct. Well, they felt easy afterward. Legs started to get a little tired, but I was recovering very quickly.

PM
A. Clean and jerk 3 reps x6 sets; rest 90 seconds (moderate effort)
225# for all sets. Felt good.

http://www.youtube.com/watch?v=xWthVenjaNs

B. Snatch balance 5, 5, 5; rest 2 min
185# for all sets. Kept it light and fast.
http://www.youtube.com/watch?v=pRWd2_BrEfQ

+
5 rounds for time:
10 wall walks
50 meter farmers walk 1.5 pood
14:00
Just a grind. Wall walks suck. Carry was easy. Quads were really sore today. Training today helped.

http://www.youtube.com/watch?v=I69qKUej3_E

In his grace, God has given us different gifts for doing certain things well...If your gift is serving others, serve them well. If you are a teacher, teach well. If your gift is to encourage others, be encouraging. If it is giving, give generously. If God has given you leadership ability, take the responsibility seriously. And if you have a gift for showing kindness to others, do it gladly. Romans 12:6-8

12/23/12 - Rest

AM
Row 30 min. @ easy pace

Foam roll, stretch, church, cook, hot tub. Relax.

"Everything is meaningless," says the Teacher, "completely meaningless!"...I observed everything going on under the sun, and really, it is all meaningless-like chasing the wind,...So what do people get in this life for all their hard work and anxiety?  Ecclesiastes 1:2, 14; 2:22