Scripture: Luke 1:30-32 Then the angel told Mary, “Don’t be afraid! God is pleased with you, and you will have a son. His name will be Jesus. He will be great and will be called the Son of God Most High. (CEV
Reflection: This is just a beautiful piece of scripture to remind us of why we are so joyful during this time of year.
Duty: Remember that God gave us our savior during these next few day and this is why we are to be so filled with joy. Gift giving is to bring joy and happiness to others not to be joyful of getting a gift.
Building the Temple
Friday
A.M.
Row 500m @ 1:43/500m
rest 3 min
x8 rounds
P.M.
A. Front Squat @ 30x1 - 3x6 reps rest 2min
B. 6min EMOM
3 clean & Jerks @ 60%
C. 6Min EMOM
Snatch touch n go @ 60%
D. 21 min EMOM
1st min - 1 snatch + 3 clean and jerks @ 185#
2nd min - 4 muscle ups
3rd min - 5 box jumps, 36"
RESULTS
A.M.
A.M.
The row felt really good. Had a big forearm pump by the end. Last three rows where the hardest but still was felt very do able.
P.M.
A. 225, 245, 265, 285, 295, 305
B. 165# moving well. first time I tried moving the bar without a pause between the clean into the jerk. Felt good. Video below.
C. I didn't do this because i wrote down todays training wrong on the bored. So it was left out.
D. I was a little worried about this weight at first being my max snatch is 210#. Anyways I went after it and nailed every lift. The last three rounds the snatch wasn't to prettiest but never missed. video of round 5 below.
3rd minute c&j 165#
5th round of EMOM 21min
SATURDAY
For Time
15 Power Clean and Jerk 135#
30 chest to bar pull ups
15 Thrusters 135#
20 Burpee over the bar
15 Over Head Squats
10 Muscle ups
RESULTS
8:06, not very happy with the time. My goal was to do singles on the c&j, break up c2b 15 and 15. fell short on this. got 15, then 4, 4, 3, 4. Arms were smoked. thrusters were 8, 5, 2. unborken OHS. MU's 5, 3, 2. I didn't get any P.M. working becuase I was called into work at the fire house and we stayed busy.
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