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.  

Power-Endurance

IWT

12x HPC @ 125
400m Run @ 90% HR (171)
rest 90"
3x
Rest 5'
12x Box Front Squat @ 140
2' row @ 90% HR (171)
Rest 90"
3x
Rest 5'
6x Pull ups
6x Push Ups
6x Sit ups
6x Ring Dips
6x Glute-ham-raise
Rest 1'
3 Rounds


This workout kicked my ass.  I need to do some homework on it but I remember something about tryptophan being released in part of the process of muscle contraction or something like that...why do I bring it up?  I feel the overwelming urge to sleep right after this workout.  Big time. 

The weight on the Power Clean was a bit light and every round I kept adding 10# to it.  I think next time I do HPC I need to start at 130 or so.  The front squats were really tough on round 2 and 3.  My heart rate was at target before I even finished the lifts, it was crazy.  90% HR lifting weights?  Who needs cardio when you lift like that?  Sounds like Pat O'Shea was on to something.

I realized that when I listen to sad music I work harder.  I was copying people I look up to by playing loud punk music or trance or what ever, but today it hit me...sadness motivates me.  I have to be very careful though, no one likes to be around sad people.  I have to use it only for workouts, then turn it off.  I'm afraid my natural tendencies will isolate me from people and it's contrary to my deepest goals of build a community...my motivator isolates me from the people I want to be around...very conflicting.

On another note, I was once again reminded that I am not living up to my potential.  It would be harder to take if this wasn't something that is reoccurring.  This is something I have been told since I was 5 years old when I fist started playing soccer.  Every teacher, every coach, every person who comes to know me says the same thing about me; I'm capable of more, if I would just commit.  This time it is in regards to my ability to coach.  Some people close to me say I have the ability to be the best coach they've ever had, but I hold back, I am not living up to my potential yet.  Lots to think about.