Bruce Lee's Daily Affirmations

Willpower
Recognizing that the power of will is the supreme court over all other departments of my mind. I will excercise it daily when I need the urge to action for any purpose; and I will form habits designed to bring the power of my will into action at least once daily.


Emotion
Realizing that my emotions are both positive and negative, I will form daily habits which will encourage the development of the positive emotions and aid me in converting the negative emotions into some form of useful action.


Reason
Recognizing that both my positive and negative emotions may be dangerous if they are not controlled and guided to desireable ends, I will submit all my desires, aims, and purposes to my faculty of reason, and I will be guided by it in giving expression to these.


Imagination
Recognizing the need for sound plans and ideas for the attainment of my desires, I will develop my imagination by calling upon it daily for help in the formation of my plans.


Memory
Recognizing the value of an alert mind and an alert memory, I will encourage mine to become alert by taking care to impress it clearly with all thoughts I wish to recall and by associating those thoughts with related subjects which I may call to mind frequently. 


Subconscious mind
Recognizing the influence of my subconscious mind over my power of will, I shall take care to submit to it a clear and definite picture of my major purpose in life and all minor purposes leading to my major purpose, and I shall keep this picture constantly before my subconscious mind by repeating it daily!


Conscience
Recognizing that my emotions often err in their overenthusiasm, and my faculty of reason often is without the warmth of feeling that is necessary to enable me to combine justice with mercy in my judgments, I will encourage my conscience to guide me as to what is right and what is wrong, but I will never set aside the verdicts it renders, no matter what may be the cost of carrying them out.
9-Dec
Row 5k for time
19:01 pr - http://www.youtube.com/watch?v=KUI6OLl9N2A


dec 11, 2010 (19:22) - OPT Construction Series Event Number 2
jan 15, 2011 (19:12) - http://www.youtube.com/watch?feature=player_embedded&v=jdEjYRmiYK0
8-Dec
15 min amrap:
15 kbs 1.5 pood
15 ring dips
15 calories airdyne - no air dyne subbed for row
7rounds +4
ub
- http://www.youtube.com/watch?v=7wp0VJtbEnA

7-Dec
Olift with Pierre
Push Jerk
40x5
50x3 - http://www.youtube.com/watch?v=qkThU4EzsA8
60x(f+2+f) - http://www.youtube.com/watch?v=sInJtzFEFRM
60x3 - http://www.youtube.com/watch?v=qhFMHcDsKew
60x3 - http://www.youtube.com/watch?v=zZYSKb-XDww
60x3 - http://www.youtube.com/watch?v=-C5udR_5L4A
60x3 - http://www.youtube.com/watch?v=kHdcZezI-wY

C&J
60x3 - http://www.youtube.com/watch?v=KTg_skRN4pg
60x3 - http://www.youtube.com/watch?v=RM_6Z1ab8Ig
80x3 - http://www.youtube.com/watch?v=-onN9ZSNl60
80x3 - http://www.youtube.com/watch?v=lv0XQ8MBiyg
90x2 - http://www.youtube.com/watch?v=_GGA4STHJGc
100x1 - http://www.youtube.com/watch?v=AVsHwGrAAdU
85x3 - http://www.youtube.com/watch?v=ceHZGYySW8Y
92x2 - http://www.youtube.com/watch?v=7inGxt8NYYw
100x1 - http://www.youtube.com/watch?v=AVsHwGrAAdU
85x3 - http://www.youtube.com/watch?v=6072ojjgL8k
92x2 - http://www.youtube.com/watch?v=CqOv_b3Pk74
100x1 - http://www.youtube.com/watch?v=nM4sJtviw-c

6-Dec
10 rounds for time:
10 thrusters 95#
10 chin ups
8:56 ub
- http://www.youtube.com/watch?v=ZGovlvenl_s

5-Dec
worked until 3am on the floor denivelation at MFO - broke 100sq.ft oc concrete, mixed and poured 97 bags of cement. 9hr wod @ Z2. System was there to about 60-70%

A. Hang squat clean; build to a 3rm
65x4, 115x3
155x3 - http://www.youtube.com/watch?v=9jGmQdM9yKY
185x3 - http://www.youtube.com/watch?v=-5u-ioZMIB4

205x(2+f) - http://www.youtube.com/watch?v=SalvFFzT068
205x(2+f) - http://www.youtube.com/watch?v=yqh-UzcHj4s

B. TnG power clean 3, 5, 8, 11, 13; rest 2 min
205x(2+f) - http://www.youtube.com/watch?v=mhApeTsSuww
165x5 - http://www.youtube.com/watch?v=oVxfLMvmkyE
135x8 - http://www.youtube.com/watch?v=nkytUt5KgCA
125x11 - http://www.youtube.com/watch?v=rAJstU7dBVk
115x13 - http://www.youtube.com/watch?v=B_WKrCtVhkQ

C1. KBS amrap 2 pood in 1 min x3; rest 10 seconds
Not feeling too great; used 1.5 pood
1 - 29 - http://www.youtube.com/watch?v=N_qMCq5AC7Q
2 - 30 - http://www.youtube.com/watch?v=6hYR0D610go
3 - 30 - http://www.youtube.com/watch?v=eoWN5JjfqpA
C2. Amrap 20" box jumps in 30 seconds x3; rest 10 seconds
1 - 22
2 - 22
3 - 22
C3. Max distance rowing in 30 seconds x3; rest 4 min
1 - 133m
2 - 137m
3 - 147m
4-Dec
A1. Single arm plank rows 6-8x4; rest 90 seconds
40kgx8, 42x8, 44.5x8, 46.8x8
A2. Single arm neutral grip incline bench press @4111, 3-4x4; rest 90 seconds
60#x4, 65x4, 65x4, 65x4,
B1. Weighted chin up 2, 2, 2; rest 90 seconds
40kgx2 - http://www.youtube.com/watch?v=Eg4uGQbsZ8w
40x2
41.1x2 - http://www.youtube.com/watch?v=9vca1eh9kqU
B2. Strict press 4, 3, 3; rest 90 seconds
150x4 - http://www.youtube.com/watch?v=lhwC-68jsRo
155x3 - http://www.youtube.com/watch?v=gvRU-4UVxrk
160x2f - http://www.youtube.com/watch?v=3mujDbdiSUI
155xf - 135x3 - http://www.youtube.com/watch?v=SBzS5N6ynnM

C. Ghd sit ups; 25 unbroken x5; rest 90 seconds
ub
2-Dec
Row 60 seconsd @85%
Row 30 seconds @50%
x18
1-Dec
For time:
15 thrusters 135# - ub
15 muscle ups - ub
25 thrusters 115# - 10,5,5,5
25 CTB chin ups - ub
35 thrusters 95# - 10, 9, 6, 5, 5
35 chin ups - 15, 10, 10

11:05 - http://www.youtube.com/watch?v=kheF8PNtBZE

30-Nov
Olift with Pierre
OHS
20x5
Snatch Pull/Snatch
20x5, 40x5 - http://www.youtube.com/watch?v=GO0kJ09yP60
40x3 - http://www.youtube.com/watch?v=GBwy3SDrFlk
40x3 - http://www.youtube.com/watch?v=tBxMCe4NW3I
50x3 - http://www.youtube.com/watch?v=6RJ_G6CcgGg
50xf - http://www.youtube.com/watch?v=VrOw68WaXnQ
50x3 - http://www.youtube.com/watch?v=njAc1DW6_SU


Snatch
50x5 - http://www.youtube.com/watch?v=wHvSBQolYsI
50x5 - http://www.youtube.com/watch?v=Con21obYSww
50x3 - http://www.youtube.com/watch?v=0ny2C0CUCYw
50x3 - http://www.youtube.com/watch?v=Fd7-4HshtPs
50x3 - http://www.youtube.com/watch?v=hwuva5Nd6Ws
60x3 - http://www.youtube.com/watch?v=9JYFOxJZdU8
60x3 - http://www.youtube.com/watch?v=rlnSNs7yldM
60x3 - http://www.youtube.com/watch?v=zXbu0Ll4e6Y
60x3 - http://www.youtube.com/watch?v=q_yjYGu5iV4


Snatch Pull
80x5 - http://www.youtube.com/watch?v=9Hd2JHvTTc8
80x5 - http://www.youtube.com/watch?v=7ImLeOUqVtw
80x5 - http://www.youtube.com/watch?v=o7Mw0_d3SUM
80x3 - http://www.youtube.com/watch?v=Nfh6GZW18L8
80x3
29-Nov
10-8-6-4-2
Power clean 175#
Bar facing burpees
5:27 - ub
- http://www.youtube.com/watch?v=Vu1gAX83AtY

27-Nov
A1. Bent over supinated barbell rows 4-6x5; rest 90 seconds
135x6
155x6 - http://www.youtube.com/watch?v=344mDC6Q0eU
185x6, 185xf, 185x(5+f), 185x(4+2f)

A2. Incline bench press 6-8x5; rest 90 seconds
135x8, 155x8, 155x(6+f), 155x(6+f), 155x(6+f)
155x6 - http://www.youtube.com/watch?v=P2JTmazba6s

B. Press x5/Push press x5/Split jerk x2; rest 2 min x4 complexes
95x5
135x5 - http://www.youtube.com/watch?v=1LAGphPOphg

135x(5.5.1+f) - http://www.youtube.com/watch?v=nw94j6jaDIs
125xf - http://www.youtube.com/watch?v=S4QDcndEus8
115x5 - http://www.youtube.com/watch?v=Jl9JeZGM6GM
115x5 - http://www.youtube.com/watch?v=XGme2rKPCCE

C. Toes to bar; 50 for time
1:16 - ub
- http://www.youtube.com/watch?v=_Es2Z4bjFc4

25-Nov
10 min amrap:
15 power clean 95#
30 double unders
5rounds + 27
forearms were on fire. traps also on fire. could not dig deep...
- http://www.youtube.com/watch?v=Gvc51dI6srU

24-Nov
Row 30 seconds @85%
Row 30 seconds @50%
x30
6850m - 1:44-1:47
23-Nov
Olift with Pierre

Split Clean
20x5, 20x5
split snatch
20x5, 20x5

Split Jerk
40x5 - http://www.youtube.com/watch?v=tQDNhYuaF4w
40x5 - http://www.youtube.com/watch?v=ynOh2hUSi_o
40x5 - http://www.youtube.com/watch?v=1yfXYf0wilI
40x5 - http://www.youtube.com/watch?v=58rTi7fqqz4
60x3 - http://www.youtube.com/watch?v=yzR8vlSny3Y
60x3 - http://www.youtube.com/watch?v=EWy2qfmiBzE
60x3 - http://www.youtube.com/watch?v=rGnlpr7CFJk
60x3 - http://www.youtube.com/watch?v=UTmuTvMnWN4
60x3 - http://www.youtube.com/watch?v=baZj6d_Emho
60x3 - http://www.youtube.com/watch?v=-jEiQgmcSmo
60x3 - http://www.youtube.com/watch?v=kKqh8TNldvE
60x3 - http://www.youtube.com/watch?v=aYQdU7Kipho
60x3 - http://www.youtube.com/watch?v=NYoRDAs1BFo
80x3 - http://www.youtube.com/watch?v=CFhctS-MGkM
80x3 - http://www.youtube.com/watch?v=Nh2MFvuT7Kc
80x3 - http://www.youtube.com/watch?v=KvaHcfzB0FU
80x3 - http://www.youtube.com/watch?v=0L5jVdnZ4H8

22-Nov
For time:
100 wall balls
100 chin ups
50 wall balls
50 DB hang power snatch 55# (alternate each 5 reps)
16:37 - http://www.youtube.com/watch?v=HWp5b7l74z8
wall balls, mental challenge… about understanding pain...

21-Nov
A. Hang squat clean; build to a 5rm
75x5, 75x5, 125x5
175x5- http://www.youtube.com/watch?v=I1vg6UTfCVU
195x5 - http://www.youtube.com/watch?v=U_KMXGWB72c
205x5 - http://www.youtube.com/watch?v=dTG7Nykp1ak

215xf - http://www.youtube.com/watch?v=nTE2rgzZ6rY

B. TnG power clean 2, 4, 6, 8, 10; rest 2 min
230xf - http://www.youtube.com/watch?v=4J1W3YsDAKw
230xf - http://www.youtube.com/watch?v=_uDYV4a6gGQ
220x(1+f) - http://www.youtube.com/watch?v=-2Y_oOPR1_0
205x4 - http://www.youtube.com/watch?v=Vf-9W6t-M_E
195x6 - http://www.youtube.com/watch?v=nqr04VE8xuY
185x8 - http://www.youtube.com/watch?v=DaqueLYo8PM
175x10 - http://www.youtube.com/watch?v=tQGseAuGhMs

C1. TnG deadlift 10, 15, 20; rest 30 seconds
365x(8+2) - http://www.youtube.com/watch?v=O4SWpUBQsNk

315x(9+2) - http://www.youtube.com/watch?v=a0SzXTWgL1w
235(16+4) - http://www.youtube.com/watch?v=rpSjYpnkao0
C2. 100 double unders for time x3; rest 3 min
1 set bery broken
2 - ub
3 - 85-15
20-Nov
A1. Single arm plank rows 8-10x4; rest 90 seconds
40kgx10, 40x10, 40x10, 40x10
A2. Single arm neutral grip incline bench press @4111, 4-6x4; rest 90 seconds
50lbx6, 55x6, 60x6, 60x6

B1. Weighted chin up 3, 3, 3; rest 90 seconds
60x3, 65x3, 70x3
B2. Strict press 6, 6, 6; rest 90 seconds
140x3, 135x6, 140x6

C. Ghd sit ups; 20 unbroken x5; rest 90 seconds
ub
18-Nov
"Nancy"
5 rounds for time:
Run 400m
15 OHS 95#
run was done around the "block" about 400m
all sets ub.

12:32 - http://www.youtube.com/watch?v=B9PGYTh7_fU

17-Nov
3 rounds for time:
25 kbs 2 pood
25 burpees

6:330 UB, was a bit conservative on the 1st and  2nd set of burpees. finished strong the last set of burps.
- http://www.youtube.com/watch?v=ETkRnFG0Peo

16-Nov
Olift with Pierre
finding the center of the foot and using the legs. we don't need to accelerate the bar so high… only high enough to get under the bar. that can be done with the legs predominantly.
Clean pull
20x5, 20x5, 40x5, 60x5 - http://www.youtube.com/watch?v=Csr2Numdw1g

Clean pull with straps
60x5, 60x5
60x5 - http://www.youtube.com/watch?v=LfeQm11mQdo
60x5 - http://www.youtube.com/watch?v=xiphCTy8DTA
60x5 - http://www.youtube.com/watch?v=jxH7baIXkcE

Pierre recommended to do this type of work 2-3 times a week. it will improve my power output. the goal is to be dynamic. develop speed/power. work ideally at (90-100kgx5)x3

Squat clean
40x5 - http://www.youtube.com/watch?v=b0OjWSW4xgc
40x5 - http://www.youtube.com/watch?v=7i4au7tLIjc
60x5 - http://www.youtube.com/watch?v=_MC0wSln0rQ
60x5 - http://www.youtube.com/watch?v=rRLXcOOo6BM
80x3 - http://www.youtube.com/watch?v=WvrCpCko5Vg
80x3 - http://www.youtube.com/watch?v=-loLypC-90s
80x3 - http://www.youtube.com/watch?v=PZ-3tqBnXKg
80x3 - http://www.youtube.com/watch?v=_-zZVzVwnng
80x3 - http://www.youtube.com/watch?v=oAJld9rjQzc

15-Nov
A. Deadlift 5, 5, 5; rest 2 min
45x5, 135x5, 225x5
315x5 - http://www.youtube.com/watch?v=CEX_90Al1KU
405x5* - http://www.youtube.com/watch?v=fxJruGCmXsc
385x5 - http://www.youtube.com/watch?v=Op3kNLHl_GM
365x5 - http://www.youtube.com/watch?v=zXdpDaNPPFw
*WAY too heavy… did it but i was sore for the next 4 days
CNS was down.. wanted to go and take a nap after this!
B. TnG power clean 8, 6, 4; rest 2 min
135x8
175x8 - http://www.youtube.com/watch?v=OdFXyswwTaQ
185x6 - http://www.youtube.com/watch?v=KTTgAKGwxKA
205x(2+2f) - http://www.youtube.com/watch?v=oXPGJTwn8RQ

+
10 min amrap:
10 kbs 1.5 pood
20 wall balls
30 double unders
5 rounds + 16
- http://www.youtube.com/watch?v=k3Lzx-MBZ1s

14-Nov
A. Build to a 3 rep max hang squat snatch (bar must stay above the
knee for entire set)
45x3, 75x3, 125x3
145x3 - http://www.youtube.com/watch?v=SA4PkCAn7fs
160x3 - http://www.youtube.com/watch?v=6T0mjahk4WI
170x3 - http://www.youtube.com/watch?v=9O_mXwNDaks
180x(f+3) - http://www.youtube.com/watch?v=zfU9d8OaR4U
185x(f+1+f) - http://www.youtube.com/watch?v=lQ75DHd0eyU
185x3 - http://www.youtube.com/watch?v=4fXEiZ56NCI
190x(1+f) - http://www.youtube.com/watch?v=VUPRXl0WuGk
190x(2+f) - http://www.youtube.com/watch?v=QCnaWl2qCZw

B. Paused above the knee squat snatch 3, 2, 1, 3, 2, 1; rest 2 min
130x3 - http://www.youtube.com/watch?v=-ApsXs5dAAA
145x2 - http://www.youtube.com/watch?v=E4_YYHEeNU4
155x1 - http://www.youtube.com/watch?v=cqVESUseFsM
150x3 - http://www.youtube.com/watch?v=fovg4Uw77i8
150x2 - http://www.youtube.com/watch?v=ciiogV6knKI
170x1 - http://www.youtube.com/watch?v=GbXpXxiLQt4


C. Front squat @33x1, 3-4x3; rest 2 min
230x4 - http://www.youtube.com/watch?v=-MKmDYfcG7E
245x4 - http://www.youtube.com/watch?v=TtYK2kEAbck
255x(3+f) - http://www.youtube.com/watch?v=KXoNrM9IhbI

13-Nov
A1. Single arm plank rows 10-12x4; rest 90 seconds
16kgx12, 40kgx12,  40kgx12,  40kgx12,  40kgx12 - http://www.youtube.com/watch?v=bGrKU5n02FM
A2. Single arm neutral grip incline bench press @4111, 6-8x4; rest 90 seconds
20#x8, 35#x8, 45#x8 - http://www.youtube.com/watch?v=CxerKlQ-Mx8
50#x8, 50#x8, 50#x8
B1. Weighted chin up 5, 5, 5; rest 90 seconds
50#x5, 50#x5, 50#x5, 50#x5 - http://www.youtube.com/watch?v=dZWEugE-890
50#x(4+f)
B2. Strict press 8, 8, 8; rest 90 seconds
75x8
100x8 - http://www.youtube.com/watch?v=xCqHCuCcpeA
130x(7+f) - http://www.youtube.com/watch?v=Wmy13YOBL_s
125x8 - http://www.youtube.com/watch?v=qhss71MHf7U
130x(7+f) - http://www.youtube.com/watch?v=3pwP2-c0UDc
C. Ghd sit ups; 15 unbroken x5; rest 90 seconds
unbroken
11-Nov
did not have time to do anything. the seminar/travel took most of the day.
10-Nov
A. TnG power snatch; 3 reps on the minute for 15 min @60% 1rm
B. TnG power clean; 3 reps on the minute for 15 min @60% 1rm
+
10-8-6-4-2
Muscle ups
KBS 2 pood

JKD seminar in LA
subbed for
A. TNG DB power snatch @ 50#; 3 reps/arm on the min for 30 min
no failed reps

B. 10-8-6-4-2
HSPU
DB swing @ 50#
3:07