Monday, Tuesday & Wednesday...

I'm going to start off by saying sorry for the delay in posts.  The internet at home is acting up and my comp is having a hard time staying connected.  Anyway, the good news is the internet at the fire house is awesome so here I can get started.

Spiritual Strength

Scripture: James 4:14 What do you know about tomorrow? How can you be so sure about your life? It is nothing more than mist that appears for only a little while before it disappears. (CEV)

            1 Peter 1:24-25 All people are like grass, all their glory is like the flowers of the field; the grass withers and the flowers fall, but the word of the Lord endures forever  

Reflection: It's been said over and over, that you don't know what is going to happen tomorrow.  With that been said, what are you doing right now to make a difference in your life.  If you died today, how would people remember you?  

Duty:  If you're reading this; then this is a good start in the right direction.  Do something today to bless someone else.  Be remembered as a person who was Godly.

Building the Temple

Monday

A.M.

8000m ROW

P.M.

A.  Snatch 1.1. x5 

B.  Clean & Jerk 1.1. x3

C.  Tall Jerk 3x5

D.  Snatch Grip Push Press + Over head squat x4

E.  Front Squat build to a heavy 3(not 3RM)

+

3rounds

2min Double Unders

1min bear crawl

2min Turkish get ups 65# DB

1min Wall Climbs

Results

A.M.

Kept a 2:02/500m pace.  finished just over 30min. Couldn't feel my butt after this one. 

P.M.

A.  135#, 155, 165, 175 missed second rep, 165# feeling slow today. 

B.  185, 205, 205 having a really hard time getting fast under the bar on the jerk

C.  85, 85, 85 

D. 185, 205, 215, 225 fail

E.  225, 255, 275, 285, 295, 305

The metcon was rough.  I didnt keep any kinda score.  But it definitely smoked my shoulders.   Today, overall was pretty bad.  It felt like I couldn't get anything to work together.  Just a hard day in the gym.  oh well it's over with and time to put it behind me and get ready for tomorrow.  

Tuesday
A.M.
2 min row
20m bear crawl
10m hand stand walk
15 situps
1 min run
x 7 sets easy pace
P.M.
4 sets @ 90%
5 Touch N Go snatches 155#
7 Burpees
10 Cal row
+
8 min AMRAP @ 80%
200m Run
10 Pistols
10 Kb Swings 55#
10 Kipping HSPU

rest 5 minutes
8 min AMRAP @ 80%
30 Double Unders
10 Pull Ups
10 Wall Balls 20#
5 Cal Row

Results
A.M.
Got 4 rounds in then my little girl needed her daddy.
P.M.
1st set - .52 sec
2nd set - .47 sec
3rd set - .52 sec
4th set - .51 sec

(1st set .52 seconds)

(4th set .51 seconds) little nauseated

First AMRAP got 3 rounds + 200m run

Second AMRAP got 4 rounds

The first amrap the run was the hardest part. And the second amrap my arms burn the whole time.  Even though today was a lot of work, i had a pretty good time training.  Much much better than yesterday. 

Wednesday
REST DAY!!!