12/27/11 – Training

A. Power Snatch x 1/OHS x 3; 3 sets @ 70%; rest 1 min 165# Fast and easy.B. OHS @ 41X1 – 6,4,2; rest 5 min 205#, 225#, 275# Should have gone heavier. Tempo felt great! Can’t wait to test a 1RMC. 1-12 CTB chin up ladder for time 5:42 Did each step unbroken. Took a little longer. An article posted in the Commercial Appeal about the “Paleo” lifestyle. Why do you eat the things you eat? For health? Performance? Religion? Morals?  http://www.commercialappeal.com/news/2011/dec/26/health-hunters/ “Too many times we miss so much because we live on the low level of the natural, the ordinary, the explainable.” -Vance...
12/26/11 – Recovery Swim

12/26/11 – Recovery Swim

8 am:Swim at Bartlett Rec Did a few 50m laps at easy pace.3 or 4 underwater 25m laps with easy sidestroke back. Then me Shep, Tim and James all played some diving/breath control games in the deep end. A couple of them went like this: Holding a 20# brick,Bob to the bottom 5 times,Drop and retrieve it once,Bob 4 times,Retrieve twice,Bob 3…retrieve 3…etc. A few others including holding the brick overhead and treading water. Lots of fun. Really challenging. Change up from just swimming laps repeatedly. A joyful heart makes a face cheerful.Proverbs 15:13“Life goes on. Keep on smiling and the whole world smiles with you.”-Dennis...

12/23/11 – Training

willWorked up to a heavy single in snatch then,245#, Felt freakin solid! A. Back Squat – 3,3,3,3,3,3; rest 1 min – tough per set, minimal jumps in weight 315,320,325, 330, 340, 365(2/3) repsB. Weighted Chin Ups @ 31X0; 2-3 x 4; rest 2 min 55#, 60#, 65#, tempo felt great!C1. Rope Climbs leg less – 20′; rest 10 secC2. Sand Bag Walking Lunges – 16 steps; rest 2 min x 3 Both done. Legless was done from seat position on floor. Pull was gone from previous pullups. I’m feeling pretty wrecked. Hip flexors are really sore, as well as abdominals. Lower back is really stiff too.  I think I going to take tomorrow off. God is faithful, by whom you were called into the fellowship of His Son, Jesus Christ out Lord. 1 Timothy 4:14 “God does not want to be a divine lifeguard who is summoned only in emergencies. He wants to be involved in every aspect of our lives.” -Warren...

12/22/11 – Training

will6:30 am, fasted A. Power Snatch; 5,3,2,5,3,2; rest 3 min – only 2nd wave tough 175#, 185#, 205#, 185#, 205#, 225# 225 double:http://www.youtube.com/watch?v=U63ZFu61WXY&list=UUMy0Xc74HbvFTwryjESMKMw&index=4&feature=plcp Shep:175 Triplehttp://www.youtube.com/watch?v=GKNXf5D4tks&list=UUMy0Xc74HbvFTwryjESMKMw&index=3&feature=plcp 185 Doublehttp://www.youtube.com/watch?v=WIV_-K04SbI&list=UUMy0Xc74HbvFTwryjESMKMw&index=2&feature=plcp B. 5 TnG clean and jerk on the minute for 5 minutes – add weight per set 185#, 190#, 195#, 200#, 205#x(only 3 of last 5 were TnG) This was pretty tough. It was basically enough time to change the weight, reset then go. vid:http://www.youtube.com/watch?v=QBRWE0dE3IQ&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp C. 100 GHD Sit Ups for time 6:20, 10/10/10/10/10, then sets of 5 for the rest. Felt aweful. Legs were smoked from cleans and snatches. Need some serious work on this. Fun session today! …really like this one.  Do not neglect the gift that is in you. 1 Timothy 4:14 “One thing taught large in the Holy Scriptures is that while God gives His gifts freely, He will require a strict accounting of them at the end of the road. Each man is personally responsible for his store, be it large or small, and will be required to explain his use of it before the judgement seat of Christ.” -A.W....

12/21/11 – Training

will 6:30 AMAirdyne:5 min warm up @ Z1+20 sec max effortRest 2:00 walking off bike x 5(rest 5 min off bike)20 sec max effortRest 2:00 walking off bike x 5+5 min Z1 cool down spin Felt great this morning. Trained with Brandi, Christi, Caitlin, & Shepherd. We just rotated through one by one. Worked out perfect with the rest time. Output was consistent.  Meter on the airdyne is probably off. First sprint said 10 calories and I was off the seat pedaling. Good thing all this session was asking for was all out efforts so there was nothing to measure too. Looking forward to tomorrow. Body feels great and recovered. “God has sent His Holy Spirit to transform us into more accurate reflections of who God is…” -Bill...