Oh what a weekend...

Sorry for not getting to this this weekend.  Saturday was a crazy game day weekend at the fire house. We didn't see much of the station that day (making calls). And Sunday was a Kemmerer house sick day.  Praying for my family including myself to get over this crud.

Spiritual Training

Scripture:  Matthew 11:28 Jesus said, If you are tired from carrying heavy burdens, come to me and I will give you rest. (CEV)

Reflection: This an EVERYDAY kinda scripture reading.  That heavy burden is something that can pop up at any moment.  

Action:  List three burdens you're carrying right now and ask Jesus to carry them for you.  You can even call that close friend and let them know what's on your shoulders. Ask you friend to be with you in prayer on these three things. 

Physical Training

A.M.
5k row easy pace

P.M. 
A. Snatch 1.1.1.1 x5 rest 10sec b/w reps, rest 2min b/w sets
B. Clean and Jerk 1.1.1.1 x3 rest 10sec b/w reps, rest 2min b/w sets
C. Tall Jerk, working on speed under the bar
D. Front Squat work up to heavy 3rep, NOT  3 rep max
+
5 rounds
60 sec turkish get ups 35# kb
30 sec L-sit
3 Wall Climbs

My Results
A.M.
Done good sweet, did mobility after word

P.M.
A. 125, 135, 145, 155, 165- missed the last rep at 165 so i waited 10 more seconds and got it. 
B. 195, 215- missed the last rep, 205# this felt better. My lower back felt really fategued during the first part of this, especially on the jerk part. I switched to a jerk squat on the lat part and that felt better.  I may try this in the future. my lower back felt "tired" or weak when i had my back leg kicked back.
C. 45, 65, 65
D. 295, 305, 315 (video below)
+
got 6 turkish get ups in /round
l-sit was horrible 
wall climbs unbroken 
-holy shoulders batman-

Front Squat 315# x3