Sunday 1.16.11

Wake Up:
8:00am

Devotion:
The Deers Cry (Prayer of St. Patrick)

I arise today


Through the strength of heaven
light of sun,
radiance of moon,
splendor of fire,
speed of lightening,
swiftness of wind,
depth of the sea,
stability of earth,
firmness of rock.


I arise today


Through God's strength to pilot me
God's eye to look before me
God's wisdom to guide me
God's way to lie before me
God's shield to protect me


From all who shall wish me ill
afar and a near
alone and in multitude
against every cruel merciless power
that may oppose my body and soul.


Christ with me, Christ before me,
Christ behind me, Christ in me.
Christ beneath me, Christ above me,
Christ on my right, Christ on my left,
Christ when I lie down, Christ when I sit down,
Christ when I arise, Christ to shield me.


Christ in the heart of everyone who thinks of me,
Christ in the mouth of everyone who speaks of me.


I arise today.


Workout:


Morning Workout
Warm Up:

• ROM Drills

Work Capacity:

• 5 rounds for quality (done at 80-85%)
• 20 Bent over row
• 30 Pushups
• 40 Sit-ups
• 50 Squats

Durability:

• 4.2 mile hike (10 degree weather)

Evening Workout:

5 x 10 DH Pullups
2 x 15 DH Chinups
1 x 10 DH Chinups
Various kipping and butterfly pullup practice

4 x 20 Dips
Practiced ring dips

Notes:

• Work capacity was solid in the morning session. Everything was done unbroken. Did not time but did at a solid pace.
• Hike was done at a brisk pace in some pretty cold weather. Felt nice to flush out the legs after Friday's step up's. 
• Evening session was done at a low intensity. Pullups, chinups and dips are area's of weakness so it was nice to get a chance to work on them. Still cannot truly master the kipping pullup.