thurs, sep 2, 2010

Crossfire Conquest

"We can make a considerable step towards the goal of our existence - whether we picture it as perfection or freedom or lasting happiness or the fulfillment of our destiny - if we establish once and for all the right relationship to the physical body. We must look upon it as an instrument to be used, an animal to be trained, a slave to be commanded and yet treated with due regard to its dignity and its rights. If we have not already acquired this attitude, we need to exercise ourselves in it until it is established. This body is not 'I'. It is not myself. It is a thing that will degenerate if not cared for. It is an animal that will disobey if it is not disciplined. It is mine for a short time only and during this time, I must make the fullest use of it. In all things, at all times, it must obey me. I can and will be forged by discipline. My meditating on such notions as these, we establish the right mental attitude. But the connection between mind and body must be forged by discipline. It is good to accustom this body to hard physical work. We should endeavor to acquire a rich repertoire of bodily skills." JG Bennett

Training:

part 1:
A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min
(add weight from last week)
B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)
C. Clean Pulls; 3 sets x 5 reps; rest 2 min
(add weights from last week)
D. Front Squat @ 10X0 - 85%; 5 sets x 2 reps; rest 2 min

rest 6+ hours

part 2:
Run an easy pace for 25 min - Z1/2

post loads and notes to comments
(take HR avg when on run if possible and post)