Monday & Tuesday!!!!

I'd like to start off with a little prayer request of my own.  My wife and daughter has been fighting some kinda chest cold for three days.  They tested for the flu and strep, but this is still wearing them out.  Also my dad had some surgery on his foot. He had to have his baby toe amputated and some bone spurs removed.  So please pray for God's healing grace.  Thanks!!

Growing Closer to Him

Scripture: Ephesians 5:2 Let love be your guide. Christ loved us and offered his life for us as a sacrifice that pleases God. 

Reflection:  The ultimate sacrifice; to give up your life to safe another.  As a fire fighter I have met men that are willing to brave life threatening danger to save others.  It's amazing the courage that comes over a person when the time comes to be brave. 

Duty: Lets pray for the safety of the men and women who are serving our great country both here in the states and those over seas. 

Building the Temple

MONDAY
A.M.
Row 30 sec at high aerobic effort
30sec rest
x30
rest 3min b/w 10-11 & 20-21

P.M.
A.  Pwr Sntach ladder 2 reps - start at 115# adding 10# every min + 3burpees after east set
B. 50 Strict HSPU for time
+
For time
30 power clean 155#
40 Wall Balls 30#
50 Chest to Bar pull ups
1000m row

RESULTS
A.M. 
Started the first 10 sets on the row @ 1:40/500m pace, felt good. stepped it up to 1:36/500m second set of 10, and finished the last set at 1:34/500 pace.  
P.M.
A. got up to 205# pretty happy with this. 
B. 4:46 - holy shoulders... did 12 right off then broken sets of 5-3.  Finished the last 10 reps all singles.
METCON: 12:24, Did tng on the pwr cleans in sets.  The Wall balls were a battle, it's been a while since I threw a 30# up.  Had 6 no reps/misses.  The med ball slipped a couple time and popped me in the face, fun stuff.  Did c2b's pretty well broke it up most sets of 6-8. paced the row at 2:00/500 and did the last 200m @ a 1:40/500 pace. fell off the rower and lay there a while.

TUESDAY

A.M. 
No training this morning.  Still taking care of a sick family.
P.M.
EMOM 16min
1st minute - 10 Shoulder to overhead, 135#
2nd minute - 10 Toes 2 bar
rest 3min
EMOM 16min
1st minute - 10 Squat Cleans touch n go, 95#
2nd minute - 4 Muscle Ups
rest 3min
EMOM 16min
1st minute - 7 burpee over the box jumps, 24"
2nd minute - Row 10 cal

RESULTS
the 135# s2oh felt very smooth and not too troubling.  Which I'm happy to say was very hard for me to do that many reps at that weight last year. Toes to bar were fine as well.  All those cleans really felt a burn build up in the legs and my grip. Muscle ups were no problem.  the last EMOM was good, jacked up the heart rate got me really breathing good.  This was supposed to be Wednesdays training but it was easier logistically to do it to day at the gym rather than at the fire house tomorrow.  I'll attempt today training tomorrow as long at i don't get interrupted by fire runs.