Friday: W28 (Str C1, W2)

Training:
WOD 1: Morning (5:00 am)


Strength:
Back Squat: (5-3-1, W2)
3 x 185#
3 x 205#
12 x 215#

Press: (5-3-1, W2)
3 x 105#
3 x 115#
5 x 130#
2 x 135#

Clean Pull:
8 x 3 x 225#

Core:
Defranco's 45# plate core circuit

Restoration:
Foam roll/stretch (rolled out legs hard)

Daily Report:
Notes: Had a tough time getting warmed up for the squats so probably left 3-4 reps in the tank. Very disappointed in the press. I was feeling confident to at least get 7 at 130# but it just wasn't going to happen this morning. Working out in a fasted state could have played a role. Clean pulls felt great and were done fast and explosive.
Body: Shoulders are a bit sore. Will focus on rolling out my back and hips this weekend. Flexibility and mobility needs to improve in order for squat to go up.
Sleep: 6 hours
Reading: Isaiah 1-6 (Prophecy)

Friday: W27 (Str C1, W1)

Training:
Strength:
Back Squat (5-3-1, W1)
2 x 5 x 185#
1 x 20 x 200#

Press: (5-3-1, W1)
1 x 5 x 95#,105#
1 x 8 x 120#

Clean Pull:
3 x 5 x 225#

Conditioning:
Run:
60 min (easy pace)

Notes:
Body: sore, plan on doing major foam rolling and mobility work this weekend. Thought I would hit more than 8 on the final set of presses. Press felt weak today.
Sleep: 6.5 hours

Wednesday: W26

Training:
WOD 1: Night

Front Squat:
2 x 6 x 175#

Press:
1 x 5 x 135#

Clean Pull:
3 x 5 x 225#

Power Clean to Push Press:
5 x 3 x 135# (light, focusing on technique)

10-1
Goblet Squat: 70# db
Swing: 70# db
Pullup


Daily Reading:
1 Samuel 11-15

1.) Lessons:

• 11:6 - When Saul heard their words, the Spirit of God came upon him in power and he burned with anger.
• 12:15 - But if you do not obey the Lord, and if you rebel against his commands, his hand will be against you, as it was against your fathers.
• 12:20-24 - Do not be afraid, Samuel replied. You have done all this evil, yet you do not turn away from the Lord, but serve the Lord with all your heart. Do not turn away after useless idols. They can do you no good, nor can they rescue you, because they are useless. For the sake of his great name, the Lord will not reject his people because the Lord was pleased to make you his own. As for me, far be it from me that I should sin against the Lord by failing to pray for you. And I will teach you the way that is good and right. But be sure to fear the Lord and serve him faithfully with all your heart; consider what great things he has done for you.
• 15:11 - Samuel was troubled and he cried out to the Lord all that night.
• 15:19 - Why did you not obey the Lord?

2.) Applications:

• If I do not obey the Lord and if I rebel against His commands the hand of the Lord will be against me in all that I do.
• The Lord will not reject me for the sake of His great name. 
• Consider the Lord's great care for me in the past and the things He has done for me throughout the years. Consider His protections and His faithfulness. Do not turn away after the things of this world for they cannot save me. Only the Lord can give protection and care from sin.

Wednesday: W24

Training:
WOD 1: Evening

Clean Pull:
3 x 3 x 245#
2 x 3 x 265# (went up surprisingly easy)

3 rounds AFAP:
8 x Snatch Grip Deadlift (135#)
8 x Pullups (wide grip)

3 rounds AFAP:
12 x db swing (70# db)
12 x hanging leg raises

WOD 2: Night
Run:
71 min (wore vibrams and snow was pretty well packed)


Notes:
Weight: 188# (a little low but overall I feel healthy so not a concern, would like to be up around 195#)
Strength: Slowly easing back into strength training. I realize how my base foundation was severely lacking. My running has improved with less runs per week and a big focus on strengthening my lower back, hips and hamstrings. My strength is not anywhere near where it needs to be. I am going to follow Shane Skowron's strength template for endurance athletes to slowly build back up my base. I am on the second week of it and feel very confident in the program. Especially when I start adding some more miles in when my schedule slows down a bit.
Endurance: Due to coaching and other scheduling conflicts I have not been able to log as much time running as I would like. The runs I have done have been in a 20# vest with minimalist shoes. I feel very confident in my running abilities up to 2.5 hours. After that I am in mostly unknown territory as I have not been able to log more than a handful of runs longer than that. A heavy dose of dumbell swings and goblet squats have drastically improved my ability on hill repeats as well as my overall running ability.


Daily Reading: 
Psalm 116-120

1.) Lessons:

• 116:1-2 - I love the LORD, for he heard my voice; he heard my cry for mercy. Because he turned his ear to me, I will call on him as long as I live.

• 116:5-6 - The LORD is gracious and righteous; our God is full of compassion. The LORD protects the unwary; when I was brought low, he saved me.

• 117:2 - For great is his love toward us, and the faithfulness of the LORD endures forever.

• 118:1 - Give thanks to the LORD, for he is good; his love endures forever.

• 119:1-3 - Blessed are those whose ways are blameless, who walk according to the law of the LORD. Blessed are those who keep his statutes and seek him with all their heart— they do no wrong but follow his ways.

• 119:9-11 - How can a young person stay on the path of purity? By living according to your word. I seek you with all my heart; do not let me stray from your commands. I have hidden your word in my heart that I might not sin against you.

• 119:67 - Before I was afflicted I went astray, but now I obey your word. 

• 119:133 - Direct my footsteps according to your word; let no sin rule over me. 

• 119:175-176 - Let me live that I may praise you, and may your laws sustain me. I have strayed like a lost sheep. Seek your servant, for I have not forgotten your commands.

2.) Applications:

• The Lord hears my cries for mercy for great is His love and faithfulness throughout the ages.
• Every day, multiple times a day, give thanks to the Lord for His love endures forever.
• Blessed are those who walk in the ways of the Lord and follow His commands and decrees.
• Before I was afflicted and went astray, but now my goal is to obey the word of the Lord and to have the  Lord direct my footsteps so that no sin may rule over me.
• I have strayed like a lost sheep, forgive me for my past sins.
• How can I stay on the path of purity? By obeying the word of the Lord and meditating on it day and night.

Wednesday: W23

Training:
Evening:
Clean Pull:
3 x 5 x 245#

Hanging Leg Raises:
3 x 10

Swings:
3 x 12 x 70# db

Side Bend:
2 x 12 x 70# db (each side)

Night:
Run:
55 min w/ 20lb vest (easy pace)

Daily Reading:
Psalm 81-85

1.) Lessons:

• 81:6 - “I removed the burden from their shoulders; their hands were set free from the basket.
• 81:10 - I am the LORD your God, who brought you up out of Egypt. Open wide your mouth and I will fill it.
• 81:13-14 - “If my people would only listen to me, if Israel would only follow my ways, how quickly I would subdue their enemies and turn my hand against their foes!
• 84:1-2 - How lovely is your dwelling place, LORD Almighty! My soul yearns, even faints, for the courts of the LORD; my heart and my flesh cry out for the living God.
• 84:5 -Blessed are those whose strength is in you, whose hearts are set on pilgrimage.
• 84:10-11 - Better is one day in your courts than a thousand elsewhere; I would rather be a doorkeeper in the house of my God than dwell in the tents of the wicked. For the LORD God is a sun and shield; the LORD bestows favor and honor; no good thing does he withhold from those whose walk is blameless.

2.) Applications:

• God has the power to remove my heavy burdens.
• Open up my heart to God and He will fill it.
• How quickly God would bless me if only I would listen to Him and follow His laws and decrees!
• Make it my goal to get closer to God each day so that I may have the passion of the psalmist where my heart and flesh cry out for the living God and my soul yearns for the Lord.
• Better is one day with the Lord that a thousand elsewhere. The Lord is my protector and my shield and will show favor and honor towards me and bless my life if my walk is blameless.