Tuesday, Wednesday and today the REST day!

Growing Closer to Him

Scripture: Proverbs 12:22 The Lord hates liars, but is pleased with those who keep their word. (GNT)

Reflection: No body wants to be lied to.  There is no reason why you should tell the truth.  If you feel like you can't be honest with someone, then you probably shouldn't be doing what you're doing anyway.

Duty: Be as transparent as glass.  If someone can see through you, then they can see the real you. 

Building the Temple

Tuesday
A.M.
Row 30 sec @ 90%
Row 30 sec @ 50%
x 10 sets
P.M.
15 min AMRAP @ 80%
50 Double Unders
3 muscle ups
10 KB swings, 70#
10 GHD Sit Ups
rest 5 min
15 min AMRAP @ 80%
8 chest to bar pull ups
12 push press, 115#
10 Box Jumps, 24"
rest 5 min
15min AMRAP @ 80%
50m Bear Crawl
10 air squats
25m Waiter walks, left arm 65# db
10 Sit ups
25m waiter walks, right arm 65# db
150m row

RESULTS
A.M.
Got this done, my butt was definitely numb by the end of this season. Walked a few laps around the gym and then did some hip, leg mobility, and a little foam rolling.
P.M.
1st 15min - 9 rounds, finished the last GHD sit up on the dot of 15min.  the toughest part for me felt like i had to dig in to the GHD's more than anything.  
2nd 15min - 9 rounds, again finished last box jump just before the time went out.  I really had to slow my self down to stay in the 80% range.  I did the first round in under a min.  As the time went on i found the push press to be very taxing on the shoulders.  I did do everything unbroken but think about "wanting" to put it down a couple different times. Also i started to get some pain in my knee when I was bounding on the box jumps so i did step downs for more than half the WOD. 
3rd 15min - 5 rounds, now I'm breathing hard after the bear crawl, and everything from the shoulders down are feeling heavy.  I chose to use 65# dumb bells for the waiters walk. Probably could have used a little more weight, but i found my back at a weird angle trying to keep my arm straight so i didnt go any heavier.  the over angle in my back was a combo of arm/shoulder fatigue and poor mobility. 

Wednesday
A.M.
5min row easy pace
5min mobility
x 4 rounds
P.M.
A.  Behind the neck Split Jerk 4x 1.1.1. rest 2min
B.  12min EMOM
1st min - 4 touch n go snatch @ 60%
2nd min - 5 Burpee over the box jumps, 30"
C.  8 min AMRAP @ 80%
20m Hand Stand Walk
5 pistols /leg
30 Double Unders
5 Box Jumps, 30"
rest 4 min
8min AMRAP @ 80%
20m Over Head Walk, 165#
4 bar Muscle Ups
20m walking lunges
4 burpees

RESULTS
A.M.
Row was good, I like the breaking up of row and mobility.  I felt like three minutes of mobility wasnt enough time so i did 5minutes.  Also did some more t-spine mobility after while I watched mickey mouse clubhouse with my daughter. 
P.M.
A.  205#, 225#, 245# failed lockout on the third rep, 245# again failed last rep. Dropped the weights down to 185# just to feel faster on the lock out.  But just like the 245#, my crappy mobility in the my shoulders and elbows wont let me get into the right position.  I can see my head it way behind my arms. It's getting really frustrating because I've been doing so much mobility.  i videoed the last set of 245# and the set of 185#. Videos are below. 
B.  130# on the snatch, this felt fast and consistent. 
C.  first AMRAP - 4 rounds + 4 box jumps, I fell a couple times on the hand stand walks.  Everything else not a problem.
Second AMRAP - 4 rounds + walking lunges, the OH walk was pretty spicy.  I tweaked something in my upper back doing this one.  Like the waiter walks, my back was put into a weird position because of crappy mobility.  I didn't do the last set of burpees because my back was messed up.  Did some LAX ball, t-spine mobility and it seemed to help some.  I'll be going see the chiropractor tomorrow.

Behind the Neck Split Jerk 1.1.1. @245#

Behind the Neck Split Jerk 1.1.1 @185#