Strength

Warm Up:
light general warm up
KB carries
sled drag
3x8 pull ups
3x8 push ups
a few squats
a few squat jumps
3x10 Front Squat empty bar

Then:
2x Box Front Squats @ 218 (35kg + 10lbs)
8x box jumps
rest 3 min.
5 rounds
Then:
2x dips @ 50#
3 min rest
5 rounds
then:
2x pull up @ 60#
3 mint rest
5 rounds
Then:
work up to 1RM Power Clean
1RM= 110kg.  NEW PR

My goal of 125% BW Clean is becoming close to a reality.  I weigh about 93kg right now and power clean 110kg.  125% would be 116.25kg or 255lbs...pretty close. 

The plan when executed is working...imagine that.  I'm going to make some slight adjustments to the workouts come June just to avoid accommodation - the loss of adaptation, but things are working so I'll try to keep going with the basic format.  I need constant reminding to stay the course and this was a good reminder.

I'm reminded of some simple truths again.  I need lots of sleep.  I need a boring-ass repetitive diet and I need to see small measurable progression in my workouts.  Everything seems to fall in line when I can do those three things consistently.  My problem in life has always been; I KNOW more than necessary, and execute poorly.  This is my real goal, to know and execute.  That is the fundamental definition of wise, my higher goal.  It can be measured by results and long-term consequences (both, good and bad).  With this in mind, I am becoming more wise, but I'm not there yet, hopefully never "there," but always growing in wisdom.