Weekend Rest!

"But let your communication be, Yea, yea; Nay, nay: for whatsoever is more than these cometh of evil."
Matthew 5:37

More often then not time is wasted, on immediate gratification or foolish entertainment. There's so much in this world to experience and share with others and many of us will let these things pass us by. There is no reason for this; take some time this weekend to establish (a) goal(s) for:

1. Physical training: to gain strength; to increase endurance and stamina, or to improve your flexibility and balance
2. Your lifestyle: adopt a healthier diet; drink more water (not everyone has this liberty); eat more green vegetables; quit an unhealthy habit; be active everyday, or take up a new activity or hobby; learn to cook
3. Relationships: stay in contact with family, friends, and loved ones (and not through Facebook) pick up the phone, write a letter;
spend quality time with each other, we're not here forever so take advantage; teach and share things you know with them
4. Mental fortitude: commit to something and see it through; say yes to anyone who asks for your help; commit new scripture to memory; read more books
5. Being prepared: learn skills that can help others (emergency medical skills - like CPR, the Heimlich Maneuver, treatment for anaphylaxis, rescue breathing, splint application, how to control severe bleeding, etc.); learn to effectively grow a garden; learn how to tie useful knots, or how to build a fire in the rain without accelerants; become proficient in a martial art
6. Getting outside: climb trees, rocks, hills, mountains, stairs; swim in rivers, ponds, lakes, the ocean; walk and hike down trails, through fields, along roads, on the beach; explore new places; lie down outside and relax; breathe fresh air

Whatever you choose to do, define and outline what you'd like to accomplish, then go do it! Always strive to be and do better, never stop learning, share what you know, and help others grow...

Friday

"Here I am, Lord, send me."
Isaiah 6:8

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Shoulder disassociation
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Power:

15x C+J at 70% 1RM
12x C+J at 80% 1RM
9x C+J at 85% 1RM

Strength:

5-4-3-2-1-1-1 Reps of
Front squat

Thursday

"Have not I commanded thee? Be strong and of a good courage; be not afraid, neither be thou dismayed: for the LORD thy God is with thee whithersoever thou goest."
Joshua 1:9

Gymnastic Skills:

Wall walks - to perform a wall walk start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling, this is one repetition. Rest as needed between.
Wall climbs - to perform a wall climb start out lying prone to the ground with feet against wall. Come up into a push-up. Utilizing your shoulder strength push backwards while walking your feet up the wall until your stomach comes in contact with wall. Return to starting position by walking feet back down the wall, this is one repetition.
Handstand walks for distance
Lateral handstand walks
Pistols - single leg squats, so hip crease is below parallel.
Front and back levers
Muscle-ups - on the bar and rings
L-sit holds
Handsprings and tumbling

Wednesday

"He only is my rock and my salvation: he is my defence; I shall not be moved."
Psalm 62:6

Baseline:

Warm up with 10 minutes of jumping rope; mix in variables of double-unders, cross overs, single foot, and running.

Work Capacity:

Tabata (20 secs work/10 secs. rest x 8 intervals)
Row for distance
Push-ups
K.B. swings 55/35 lbs.
Box jumps 24 inch box

Tuesday

"In God I will praise his word, in God I have put my trust; I will not fear what flesh can do unto me."
Psalm 56:4

Stamina:

Run 5k at threshold pace

Monday

"If ye abide in me, and my words abide in you, ye shall ask what ye will, and it shall be done unto you."
John 15:7

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Shoulder disassociation
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Work Capacity:

For time:
50x Walking lunges
20x BW rows on rings
40x Burpee roll-overs*
25x Ring dips
50yd Bear crawl
50x K.B. swings 55/35 lbs.
30x Sit-ups
15x Sandbag clean and jerk 80/50 lbs.
30x K.B. goblet squat 55/35 lbs.
20x Strict ring pull-ups

*At the bottom of the burpee roll over completely before jumping back up. Alternate directions every rep.

Happy Easter!

"Now if we be dead with Christ, we believe that we shall also live with him: Knowing that Christ being raised from the dead dieth no more; death hath no more dominion over him. For in that he died, he died unto sin once: but in that he liveth, he liveth unto God. Likewise reckon ye also yourselves to be dead indeed unto sin, but alive unto God through Jesus Christ our Lord."
Romans 6:8-11

Thank you God, for your Son; his sacrifice is offered for us all.

Weekend Rest!

"Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us, to Him be glory in the church by Christ Jesus to all generations, forever and ever. Amen."
Ephesians 3:20-21

A rich man is of no worth if his riches are squandered and of no value if they are hoarded.
We train to ascertain a level of physical prowess, which in turn affords us the liberty to do and be much more than not. Use this ability and help others in whatever way they need; if you look and are willing you'll find out how important you are.
Be a helper...

Friday

"Be strong and of good courage, do not fear nor be afraid of them; for the LORD your God, He is the One who goes with you. He will not leave you nor forsake you.”
Deuteronomy 31:6

Baseline:

Warm up with 10 minutes of jumping rope; mix in variables of double-unders, cross overs, single foot, and running.

Work Capacity:

10-1
Renegade manmakers 35/20 lbs. dumbbells
Row max intensity

Notes: In between each set row as hard as you can with the goal of achieving the lowest 500m split possible. You are not rowing a 500m sprint, you are justing sprinting until you reach your maximum potential for a low split time.

Thursday

"For the Lord loves the just and will not forsake his faithful ones."
Psalm 37:28

Rest Day! If you attacked the last three days you should be feeling it by now and this rest day is well deserved. Stay hydrated!

Wednesday

"So that we may boldly say, The Lord is my helper, and I will not fear what man shall do unto me."
Hebrews 13:6

Baseline:

Run 1 mile

Strength/Work Capacity:

For time:
30x Tire flips 600 lbs. tire
or
30x Deadlifts 345/205 lbs.

Then

For time:
75x Single arm snatches 75/45 lbs. (alternate arms)

Tuesday

"Be careful for nothing; but in every thing by prayer and supplication with thanksgiving let your requests be made known unto God. And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus."
Philippians 4:6-7

Stamina:

HIke or ruck 5k with 50-60/35 lbs. weighted vest or pack...

Monday

"Whoever has no rule over his own spirit is like a city broken down, without walls."
Proverbs 25:28

If you are new to this type of training these sessions may seem difficult at first. The key is consistency, as well as your development of the mental discipline necessary to push your body as hard as possible through each session. Don't worry about your weight, don't dwell on how your body appears! We are training movements key to survival and daily adaptation. The side effects of you letting go and giving it your all will be very noticeable in a few weeks!

Mental Challenge:

This week's mental challenge revolves around developing, honing, and strengthening our resolve and level of discipline. Discipline takes time and sacrifice to develop. Discipline stems from self-sacrifice with an objective in mind. This self-sacrifice is a continuous concious choice we make everytime we're confronted with something that tempts or entices us (ie. the desire to quit when confronted with physical suffering or hardship). Discipline is forged through our consistent descision and action to endure temptation and stand by our initial resolve.

This week start small and make concious decisions to deny yourself instant gratifications. For example, make a desicion today to maintain a strict diet all week, sacrifice your exposure to television or facebook this week, commit to doing something helpful for someone each day this week, or hold yourself accountable to doing the training everyday this week with everything you have. In each of these situations temptation quickly arises, especially if one of these areas is a weakness of yours. Deny the need to rationalize an excuse to give in to your desires and reap the reward at the end of week.

The benefits of Self-discipline

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Shoulder disassociation
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Work Capacity:

"Bemis"

2 Rounds for time:
25x Deadlift 275/185 lbs.
12x Burpee pull-ups
25x Squat cleans 155/105 lbs.
12x Muscle-ups
25x Push-press 135/95 lbs.
12x L-sit pull-ups

Notes: Today's session is named after Christopher Bemis a fellow Rescue Swimmer and an awesome friend of mine. His dedication and discipline to self-improvement can only be rivaled by his strong work ethic and good-natured character.

Weekend Rest!

"Again, therefore, Jesus spoke to them, saying, I am the light of the world. He who follows me will not walk in the darkness, but will have the light of life.”
John 8:12

Always take advantage of this recovery time to rest and rebuild. Rest is just as important as the intensity we train at. Additionally, maintain your levels of hydration. And go out and do something fun...

Friday

"I have told you these things, that in me you may have peace. In the world you have oppression; but cheer up! I have overcome the world."
John 16:33

Baseline:

Sandbag drills 15 mins. (Get-ups, cleans, squats, lunges, presses, carries)

Strength Endurance:

While wearing a 20 lbs. weighted vest
21-15-9 Reps of:
HSPU's
Ring dips
Push-ups

Thursday

"Be strong, and let your heart take courage, all you who wait for the Lord!"
Psalm 31:24

Gymnastic Skills:

Wall walks - to perform a wall walk start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling, this is one repetition. Rest as needed between.
Wall climbs - to perform a wall climb start out lying prone to the ground with feet against wall. Come up into a push-up. Utilizing your shoulder strength push backwards while walking your feet up the wall until your stomach comes in contact with wall. Return to starting position by walking feet back down the wall, this is one repetition.
Handstand walks for distance
Lateral handstand walks
Pistols - single leg squats, so hip crease is below parallel.
Front and back levers
Muscle-ups - on the bar and rings
L-sit holds
Handsprings and tumbling

Wednesday

"No temptation has taken you except what is common to man. God is faithful, who will not allow you to be tempted above what you are able, but will with the temptation also make the way of escape, that you may be able to endure it."
I Corinthians 10:13

Every person has been created with special gifts, talents, abilities, character, and passions making us each uniquely individual. This in turn allows each of us to fulfill different purposes in life; today, share your purpose for life with someone and encourage them to do the same. What makes life worth living for you?

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Shoulder disassociation
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Strength:

3-3-3-3-3
Weighted pull-ups

5-5-5-5-5
Weighted dips

Then

1-2-3-4-5 Reps of
Muscle-ups
Burpee pull-ups x2

Tuesday

“Come to me, all you who labor and are heavily burdened, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart; and you will find rest for your souls. For my yoke is easy, and my burden is light.”
Matthew 11:28-30

Stamina:

For time:
400m Overhead walking lunge 75/45 lbs.

Monday

"But thanks be to God, who gives us the victory through our Lord Jesus Christ."
I Corinthians 15:57

Honing "The NO Quit" attitude...
By Coach Mark Divine

Baseline:

50x Jumping jacks
40x Grasshoppers
30x Squats
20x Burpees
10x Pull-ups

Work Capacity:

5 Rounds for time and distance:
30x K.B. swings 55/35 lbs.
Row for 1 min. for max distance

Weekend Rest!

He answered, “You shall love the Lord your God with all your heart, with all your soul, with all your strength, and with all your mind; and your neighbor as yourself.”
Luke 10:27

Rest up and stay hydrated! This weekend add to your knowledge - learn something new, commit some scripture to memory, practice and refine old skills, or sign up for a class you've always wanted to take...

Friday

"He has said to me, "My grace is sufficient for you, for my power is made perfect in weakness.” Most gladly therefore I will rather glory in my weaknesses, that the power of Christ may rest on me. Therefore I take pleasure in weaknesses, in injuries, in necessities, in persecutions, in distresses, for Christ’s sake. For when I am weak, then am I strong."
II Corinthians 12:9-10

Baseline:

Warm up with 10 minutes of jumping rope; mix in variables of double-unders, cross overs, single foot, and running.

Work Capacity:

For time:
Run 400m
21x Pull-ups
21x K.B. swings 55/35 lbs.
21x Box jumps 24 inches
Run 400m
15x Pull-ups
15x K.B. swings 55/35 lbs.
15x Box jumps 24 inches
Run 400m
9x Pull-ups
9x K.B. swings 55/35 lbs.
9x Box jumps 24 inches
Run 400m

Thursday

"In the day that I called, you answered me. You encouraged me with strength in my soul."
Psalms 138:3

Active Recovery:

Swim 2000m

or

Free running - a discipline to self development through the complete freedom of movement created by following your own way whilst using the environment to develop yourself and to always keep moving, but never retreating backwards.

Get outside and move freely over walls, through alleys, in the trees, through the water, negotiating whatever obstacles present themselves...

"Fortitude is the moral virtue that ensures firmness in difficulties and constancy in the pursuit of the good. It strengthens the resolve to resist temptations and to overcome obstacles in the moral life. The virtue of fortitude enables one to conquer fear, even fear of death, and to face trials and persecutions. It disposes one even to renounce and sacrifice his life in defense of a just cause. "

Wednesday

"He makes my feet like deer’s feet, and sets me on my high places."
Psalms 18:33

Baseline:

Work on handstand push-up practice.

Strength:

Work up to 1RM deadlift

then

Work up to 1RM front squat

then

Complete 5x squat clean thrusters at 135/65 lbs. 155/95 lbs. 165/105 lbs. 185/115 lbs. 205/135 lbs

Tuesday

"For God has not given unto us a spirit of fear, but of power, love, and a sound mind."
II Timothy 1:7

Baseline:

Sandbag drills 15 mins. (Get-ups, cleans, squats, lunges, presses, carries)

Stamina:

Buddy carry 800m; perform 20x squats and 20x push-ups every time you stop to rest!

Monday

"Fear thou not, for I am with thee; be not dismayed, for I am thy God; I will strengthen thee, ye I will help thee, ye I will uphold thee with the right hand of my righteousness."
Isaiah 41:10

Mental Challenge:

Fear is a crutch that handicaps our full potential to be or to do; it stems from a lack of knowledge - whether that be of repricussion, outcome, ability, or confidence. An acronym for FEAR that has always stuck with me and makes a lot of sense:
False
Expectations
Appearing
Real
Basically, a preconcieved notion of everything negative that could result from a situation. To overcome fear we can train, better developing our fitness level, we can learn skills and increase our knowledge both which increase our overall ability. We can face things we are uncertain of repeatedly, putting ourselves in uncomfortable situations where we are unfamiliar, and work our way through - this increases confidence. And we can study the experiences and results of others who have undergone events that we fear and learn from their coping methods and outcomes. This week attack something you fear; be careful, learn what you can first, train and practice any skill required, build up your confidence by doing similar things and go committed.

Baseline:

ROM Drills (Mobility exercises):
HAM Complex
Shoulder disassociation
Hip crossover
Backward and forward rolls
Scorpion strikes
Hand walkout
Sit-through
Shoulder dislocate
Leg swings

Work Capacity:

5 Rounds for time:
5x K.B. triplet w/2x 50/30 lbs. kettle bells
400m Sprint

Notes: K.B. triplet = 3x cleans, 3x front squat, 3x jerk

Weekend Rest!

"Seek the Lord and His strength; seek His presence continually!"
Psalm 105:4

The older I get the more important the simple things in life become... And with that there comes a desire to pass on new found wisdom, for the benefit of whom ever will listen. So in the spirit of sharing and in the goal of developing greater character and restoring principles seemingly lost in today's society I have decided to include other aspects of personal development into this blog. Mental challenges that will hone and train our mental toughness, ideas and tasks created for moral restoration, a daily scripture reference to feed the spirit, and additional resources for maintaining healthy creativity.

This weekend commit to beginning a good habit you have been wanting/needing to establish. Post to comments for self-accountability!