Nov 6, 2013

Spiritual Training
Scripture: Luke 19:10 "For the Son of Man came to seek and save those who are lost."

Reflection: Jesus was born to find you and save you.  How close are you with Christ? Have you led anyone to Christ?

Duty: Call/text/meet up with a friend and talk about relationships with Christ.  Pray with them, bring them closer to Him.

Physical Training
A.M. 
Row 5k easy pace

P.M.
A. Snatch (full) Cluster 5 set 1.1.1.1.1; rest 10 sec b/w reps; rest 2min b/w sets
B. Clean&Jerk Cluster 3 sets 1.1.1.1.1; rest 10sec b/w reps, rest 2min b/w sets
C. Tall Jerk 3x5; rest 90sec
D. Front Squats Work up to a heavy set of 3; not a 3 rep max
+
4 Rnds for time
2 turkish getups/arm, 53kb. (i used a 50# dumbbell)
3 Wall climbs
60 sec FLR(top of pushup plank hold)

MY RESULTS
A.M.
rowed the 5k at a 2:10/500m pace the whole time. Felt great after this was done.  Awesome way to start the day. 
P.M.
A. 115#, 125#, 135#, 145#, 155# "No misses here, I may have started kinda light. But I really wanted to focus on being fast and consistent with every pull and getting under the bar."  
B. 185#, 205#, 205# "Again started light so I could focus on getting fast under the bar on my jerk. My lower back got really tight so i stayed at 205#.  Probably from the deadlifts i did yesterday." Still no misses here.
C. 155#, 165#, 175# "Felt good here.  moved my hand position out on the bar which is different for me. But i found myself moving a little faster. Which i need! Video of the 175# below.
D. 225#, 245#, 275#, 295# "I stopped here because i felt my elbows drop a little on the last rep and I wanted the lifts to look perfect." video of 295# below. 

Tall Jerk x5 @175#

Front Sqaut x3 @295#