The last three days, building the temple

Growing Closer to God

Scripture: John 10:11 Jesus said, “I am the good shepherd. The good shepherd lays down his life for the sheep. (NIV)

Reflection:  He did lay down his life for us... for you.  You are forgiven and He washed away all your sins.  He is your shepherd leading you to God.  But as you act in your life, who are you leading and where are you taking them?

Duty:  Whether you know it or not, you are an influence on somebody!  The people you interact with every day are the people you can be leading to Christ.  Keep this though in your mind and on your heart the next time you walk into work, school, or even the gym.  By your actions you can be a shepard for Christ.  

Building the Temple

Tuesday
A.M.
Row 8k aerobic pace
P.M.
A.  Snatch Ladder, start at 115# add 10lbs/min till failure
B.  Clean & Jerk 1RM
C.  Over head squat 3RM
D.  Front Squat Build to a heavy triple(not 3rm)
+
Row 1000m @ 90%
rest 2min
for time:
10 muscle ups
3 rope climb 15ft
20 pHSPU
3 rope climbs
10 muscle ups
rest 2min
row 1000m @ 90%

RESULTS
A.M.
Stopped at 3000m felt sick to my stomach, tried to finish but only got to around 5500m.  just felt sick. Did mobility the rest of the morning.
P.M.
A.  205# moving well. Felt like i could have been faster.  Got under 215 but caught in behind me and lost it.  
B.  265# PR! finally locked out on this. only took my 4 months.  I got under 270, but felt liek my arms were tired and couldnt keep it up.  Ryan Sunshine was watchgin and giving me pointers, he said he thinks its my elbow not getting into a locked position.  Soooo more mobility!!!
C.  225#, stopped here.  I felt like i was moving well and i could keep going but my elbow were shooting pain up and down my arms when I went to drop the weights.  Sunshine said again its probably my elbow mobility.  I didn't think i could go any higher with the pain.
D.  FS 315#, attempted 335# first rep was fast and smooth so i though the next two would be too. but i got stuck on the second rep and dropped the weight since it wasn't a max rep sets.
MECTON: 3:22, 9:01, 3:48 - The first set of rope climbs seem to be the hardest. broke the last set of muscle ups to 3, 2, 2, 3.  

WEDNESDAY
A.M.
1k @ 70%
rest 2 min
5k @ 90%
rest 2min
1k @ 70%
P.M.
For Time
30 thrusters 95#
500m row
rest 5 min
AMRAP 15 min
12 kb swings 53#
9 box jumps 30"
6 pull ups
3 thrusters 95#

RESULTSA.M.
5k row 19:30 felt really good. breathing hard, legs burning a little but felt really good when i  got done.
P.M.
3:35
8rounds+17reps - I was really sleepy coming into the gym.  Spark seemed to help a little. Legs did feel heavy during the start of the thruster row metcon. During the AMRAP my lower back started to feel really tight.Did everything unbroken but i had to start using my hands to let myself off the box.  jumping down seem to agervate my lower back more.  If i didnt feel so tight i think i could have gotten another round or two.  better warms up or stretching? or could it be because i trained yesterday instead of rest?

THURSDAY
A.M.
45min row, hope off every 5min and do 1 strict HSPU+ 5 OHS empty bar
P.M.
A.  Clean & Jerk x2 every min for 8sets @ 75% 1Rm
B.  Back Squat @ 85% - 2 reps every 30sec x8sets
+
EMOM 21 min
1st min- 3 muscle ups
2nd min - 4 pHSPU's difficult deficit
3rd min - 5 Snatch touch n go 115#

RESULTS
A.M.
Slept in, my daughter had me up at 11pm, 12:30am, and 3:30am.  You'll know what im talking about haha.  I plan on doing this tomorrow morning.
P.M.
A.  200# no misses.  I did feel like as i got tired i was shortening my jerk.  But I'm still happy with how I felt through out the 8 sets.
B.  355#, holy smokes this got heavy fast.  i got through the first 3 sets and failed the second rep of set 4.  the bar path got forward and i couldnt recover it.  I quickly stripped the weights and re racked it with the 355#.  I redid set 4, 5, 6, and failed the second rep of set 7.  again the bar path going down moved on me and I was too smoked to recover it.  Pretty bummed I didn't hit all these because I felt like it was very do able. 
EMOM:  no misses, had the parallets on double stacked gymnastics mats, making it around 16inches. it got pretty spicy towards to end but nailed it.  moving very well on the snatches.  happy with to and happy to morrow is a rest day.  My shoulders are a little sore from this week.  Loved this week and after talking to my coach and training this week; my confidence is pretty high.  Feeling good about everything.  God is good.