Programming 9/23 - 9/29

When I got home I had to give Oscar the news about the NY Giants terrible loss... he was devastated. 

Just a brutal day.  My NY Giants came out and laid an absolute egg on the field today. And I unfortunately was there to witness it live with thousands and thousands of Panthers mocking me relentlessly throughout the game.  

But thats ok.  It is all a part of the journey.  Every year is not going to end with a Super Bowl (although let the record show that NO TEAM in the NFL has more Super Bowl championships than my NY GIANTS in my lifetime... and im not THAT old).  There will be difficult times, untimely injuries, bad calls, bad breaks, and disappointing finishes.  That is unavoidable.  But enduring those times it was makes you a champion.  Enduring those times - even as a fan - are what makes the good times that much greater.  

Training is the same.  There is no such thing as a bad training session.  Every training session is a part of a journey towards a greater goal.  Every missed lift is one more lift closer to nailing that PR.  Every day spent practicing a new skill and not "getting it" is one more day close to finally "getting it".  

The problem is we can let these days that appear to be nothing more than failure dictate our mood and our perspective of success.  We see them as a road block instead of just another stop along the way.  We let one bad day turn into two... then three... and next thing we know our training and more importantly our love of training takes a hit.  

Remember this: your objective is to follow your program and train hard every single opportunity you get.  That is it.  The results will be what they will be... truth be told there are times you cannot control it.  But what you can control is the effort you put into your workouts.  You can control the fact that you will give 100% throughout every workout, irregardless of any outside extenuating circumstances.  Do this and you will ultimately get the results you want.  Endure those days when 100% effort seems to produce zero results because trust me... it will pay off.

Watching the NY Giants - my favorite team in the history of all sports - completely fall to pieces right in front of my eyes at Bank of America Stadium was torturous to say the least.  But I still love this team.  And I always will... and when we win our next Super Bowl it will be days like this that make the good times that much sweeter.  

Time to lift some weights. 

WEEK 4 of 4

Monday

Snatch

-          5 x 1 @ 80%

Clean and Jerk

-          5 x 1 @ 80%

Back Squat

-          3 x 3 @ 75% (focus on technique, vertical back)

Conditioning

-          7:00 AMRAP

o   1000m row

o   Remaining time: ME Squat Cleans @ 135/95#

Tuesday

-          Power Snatch

o   3 x 1 @ 70%, 2 x 1 @ 75%

-          Power Clean and Jerk

o   3 x 1 @ 70%, 2 x 1 @ 75%

-          Conditioning

o   3 RFT

§  50 Double Unders

§  20 Pull ups

§  10 Push Jerks 155/105#

Wednesday

Back Squat

-          3 x 1 @ 85%

Snatch Pulls

-          4 x 3 @ 90%

Accessory

-          1 arm KB Rows 5 x 10 each arm (AHAP)

-          Ring Pushups 5 x 10

o   Alternate exercises each set

Conditioning

-          5 RFT

o    10 Burpees

o    20 Weighted Sit ups (w/ 20/14# med ball, arms extended over head touch ground then touch ball to feet at top of situp)

Thursday

Rest / Active Recovery

Friday

Snatch

-          MAX

Clean and Jerk

-          MAX

Front Squat

-          3 x 1 @ 85%

Saturday

Deadlift

-          Establish a 3 RM

Conditioning

-          10:00 AMRAP

o   5 Box Jumps 30/24”

o   10 Deadlifts 185/115#

o   15 Wall Balls

Sunday

Rest / Active Recovery