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.  

Strength

Strength day! 
Warm Up:
40 Pull Ups - 17 unbroken (first 12 strict, then I started to kip)
60 Push Ups - 35 unbroken
Then:
Front Squat 4x4 @ 200#
Dip 4x4 @ 30#
Chins 4x4 @ 53# KB
Then:
60' run

My knee hurts every time I run.  Something is wrong with this.  I'm lifting more weight than ever before and running further, faster than ever so now the work is consistency.

It's taken me a long time to come from aquatics and balance out my strength on land.  My balance was off, my coordination, stability, and above all else, leg strength.  It's been 3 years to get here and yet I feel this huge weight that it's not good enough.  That I "should" be better and everything else is an excuse. 

I keep trying to remind myself to stay focused on the small goals.  Just add 2.5#, just a little further each time, that is measurable progress, everything else will follow.  One more day.  I think that by the end of this year I will have hit my macro goals which is exciting.  My wife tells me that I feel behind because every time I achieve a goal I cross it off and replace it with something else on the list so there is a never ending list in front of me with nothing crossed off...maybe that's why. 

I read a line in Assault on Lake Casitas and I keep thinking about it..."PROVE YOU'RE TOUGH."  Brad used the saying to motivate himself and now it's my turn.  Maybe everything has been my attempt to prove to myself that I am tough.  That I am capable and worthy.  Trying to find the center.

Then the watch beeps and I'm done running.  Walk for another 20 min to the gym and get some fluid in me.  I feel totally spent after 60' and it takes me 2-3 days to recover from it.  I miss the feeling sometimes, but most of all, I miss being one of the best at something.