Which Dialogue is Guiding the Conversation, Inner or Outer?

I was introduced to the concept of an inner and outer dialogue by some comments that were made about the personal journals of Henry David Thoreau. To be honest I can't remember anything about what was said but I do remember the idea of a dialogue between the inner and the outer.
This is a great way to conceptualize facing any challenge. Because there is this inner self that almost all of us have that is courageous, and strong, and fearless. Basically we all have a yolk and it's the only part of us that is "tasty." Then there is the outer self. This is the self that has become acquainted with the "real" world. This is the part of us that we also all possess who is constantly telling us that we can't do what we know we have the ability to accomplish. Yes that means that we all have a "white" the bland uninteresting adventure hating portion of ourselves.
There is no true struggle with outside forces in our lives, not really. Yes there are things that we cannot control. Yes there are people that inflict evil and terrible things on others in the world. The reason being is because we always have the ability to answer back to any and every opposition that may come present itself. When you get hit do you get up or do you stay down? When you fail miserably and publicly on the platform, do you come back and try again or do you slink away into the shadows? When you fall down when you're pushed down, when you are broken down is that where and how you stay?
Like it or not this opposing dialogue is always going on. Unfortunately because the "white" of our egg selves is a bit more in tune with the sophistries of our current environment the "white" always has a better spokesman. It is like the "white" portion of this ridiculous analogy hired the devil and slapped an attorney's suit on him and gave hime the keys to the kingdom. You know what that sucks, but it makes it oh so sweet when you take control.
Since the conversation is always going on then there is no reason not to give the reigns to the inner self that still knows how to dream and see beyond the horizon. You see a funny thing happens when you do this. Just like in nature when the egg is fertilized the yolk kicks in to over drive and eventually "CONSUMES" the white for energy! You hear that Satan you get devoured by and egg yolk in this weird weightlifting analogy. The funny thing is the developing life in the yolk can't survive without the white to be its' sustenance. That means without the naysaying inner self side of us there would not be enough fuel to unleash the power of the yolk! Ok I can't take this egg imagery anymore.
Suffice it to say that everyone of us is insulated by what seems to be the worst of us but without that we would run out of gas and stop developing. So next time you stand up a clean PR remember you might as well jerk it because you are now in charge of the conversation.

July 20-Aug 15

Get ready to drop the volume and up the intensity. We have drilled consistency now it is time to dial it in under pressure. 
Monday

20 min 

A 3 pos Power snatch 

B 3 pos Snatch

15min Snatch (first 7 minutes work to a max with no hook or feet second 7 minutes keep weight above 85% of max but below 97%)

15 min

A 3s Snatch high pull

B 3s Panda pull

15 min 5x3 back squat (week one you will establish 1 RM during this time)

Tuesday

20 min

A 3 pos power clean

B 3 pos clean

15 min Clean (first 7 minutes work to a max with no hook or feet second 7 minutes keep weight above 85% of max but below 97%)

10 min 2s Clean pull w/ 3 second pause just BELOW KNEE (not touching the knee) at 100-120% clean max

15 min

A 8s land mine row (both arms)

B 15 banded toes to bar

Wednesday 

15 min 6s 1/4 front squats AS HEAVY AS YOUR SOUL CAN HANDLE 

20 min Competition jerk (first ten minutes work to a max with 3 second pause in dip second ten minutes work to max)

15 min 3s push press (keep between 85-90% FOR ALL SETS) 

10 min 3x7 good mornings

Friday

15 min 3s narrow grip over head squat work up to max

15min 

A 6 bench press

B 3 narrow grip bench

15 min 6s single leg Bulgarian split squats (stay moderate on weight)

A 3x50 sit ups

B 3x8 upright row (grip halfway between clean and snatch)

C 3x80 sec plank

Saturday

Work up to max or near max effort on all lifts. 

5x1 snatch

5x1 c&j

4x3, 3x2 front squat 

3x3 thruster 

Deload July 13-18

All of the weight this week will be the weight of the bar only. It is for a reason so don't try and be a hero, you will have plenty of weight next week.

Monday
30 Snatch (5 sec pull from floor to power position then explode.)
30 muscle snatch
20 full snatch
40 BTN Snatch press
30 Snatch Balance
100 Sit ups
50 V-ups
25 Hollow Rocks

Tuesday
40 First pull (Clean grip with slow movement and 3 sec pause at the knee. The bar better not be touching the knee!)
30 Pull to full extension with 3 second pause at full extension i.e. shoulders up and on tippy toes
30 Tall clean
30 full clean
3 min Russian baby makers

Wednesday
50 tall jerk
30 Halting jerk (3 sec pause at the bottom of dip)
20 Split jerk or Power Jerk or Squat Jerk (Whichever you plan to use in competition)
40 Shoulder press
30 Push Press (4 sec negative)

Friday
40 3 stop snatch pull (3 sec at each stop)
40 3 stop clean pull (3 sec at each stop)
40 1+1/4 Squat
30 OHS (3 sec pause at bottom)

Saturday
You have a couple options for Saturday. If you're feeling spicy then ask. If you're feeling not spicy (something like the food you would find in the north east) also ask. Basically it is a surprise.

June 15th-July 11th

This new cycle is very different from our past cycles since there are more assigned percentages and there is more volume in some regards and less in others. The reason for this is that we need to perfect our form, and confidence, that doesn't happen at heavy weights. Don't worry about not maxing out as often, you're not going to loose your strength. Just come in perfect your movement, do the assistance exercises and you will see progress.

The 20 min EMOM on Monday and Tuesday will change as the cycle progresses. The goal is as follows week two 10 min EMOM 2 snatch/clean @75%. Week three 20 min EMOM 1 snatch/c&j @85%. Week four 10 min EMOM 2 snatch/clean @82%. 

Also remember to check in on the conditioning WODS on the odd Saturdays. 

Remember that the A/B sets are supersets. 

Monday

20 min EMOM snatch @75%

15 min 21's Romanian snatch deadlift  (go heavy but don't max you're doing real deadlifts tomorrow, this is as much about position as it is about strength)

10 min 4x Max Effort Pull ups (strict)

10 min 5's push press @85%

5 min L sit (Do your best rest as necessary if L sits are just not happening go to flutter kicks)

Tuesday

20 min EMOM clean @75%

30 min (REST AS NECESSARY! These are heavy lifts back to back keep your form perfect! If it's not perfect you're wasting everyone's time.)

A 3's deadlift 

B 5's back squat 

10 min 5x10 straight bar curl

Wednesday 

15 min work up to max push jerk

15 min EMOM split jerk @90% of above max 

15 min

A bench 3x7

B sit ups 3x50

10 min 

10x150 meter sprints 

Friday

15 min

A 5x10 lunges (each leg) AHAP

B 5x15 Box jumps 

15 min

A 5x5 Sotts press 

B 5x8 Bent over row

15 min

A 5x3 Shoulder press

B 5x10 Rhythm pull (use same weight as shoulder press nothing less than perfection is acceptable.)

10 min

5x10 weighted dips

1 min

Hollow rocks

Saturday

10 @90% snatch 

8 @90% clean and jerk 

Front squat 5x5 (on 2nd and 4th weeks only)

1st and 3rd weeks we will have a conditioning workout after the snatch and clean and jerk. Those workouts will be posted so check in. 

New Power/Speed Cycle

Move quickly, move precisely, and move some weight. 

Monday

2+1 snatch no hook grip + snatch 10 min

2+3+4muscle snatch + hang snatch +snatch balance 15 min

1's Snatch 15 min

A 5x5 BTN snatch grip 

B 5x15 squat tuck jumps 

Tuesday

3's clean from blocks 10 min

2+2+2 tall clean+front squat+push jerk 15 min

1's clean 15 min

A 5x5 front squat

B 1 min hollow rocks

Wednesday 

1+2+1

Power position snatch + hang snatch + power position snatch 15 min

1+2+1

Power position clean + hang clean + power position clean 10 min 

2+3 push jerk + split jerk 10 min

5x3 push press 8 min

5x3 BTN split jerk 8 min

4x9 back squat 10 min

Friday

3's push press 10 min

3's push jerk 10 min

2's split jerk 10 min

1's split jerk10 min 

6x10 jerk dip and drive 10 min

Saturday 

Warm up 

5x1 snatch 

5x1 c&j

3's drop snatch 12 min 

4/20/16-5/16 Strength Cycle

This cycle we are going to be focused on strength. The three areas that we will be focused on will be overhead, the first pull, and trunk/leg strength....oh yeah I guess that is basically the whole body. Ff you follow the times you could say that it is spiritual training by physical means... IF you work hard enough. Strength cycles are the easiest cycles to skimp on the work ethic but it will be evident who those people are when our next power cycle rolls into town. So don't be a coward and stay connected to the bar (no wandering/lallygagging), if you're not then you should apologize to your training partners for creating and oxygen deficient training environment...that's only a half joke.

Don't grind through this, yes it is a strength cycle, and yes it is difficult but we are always focused on perfection of movement. If the movement is not perfect (or on it's way to being perfect) then it's not worth much, so reduce the weight and make it perfect. No dirty looks from any of you either...

Monday
15 min 1's Snatch 85-95%
8 min 1's Pause snatch 5 sec pause@ knee
8 min Snatch pull from riser w/ 6 sec negative
10 min 3's Hang snatch+10 first pull+ 5 Praxis pull
10 min 4's Back squat (last rep of each 4 has 6 sec pause)
5 min Hollow Rocks (2 on 1 off 2 on)

Tuesday
15 min 1's Clean 85-95%
8 min 1's  Pause clean 4 sec pause 1 inch below knee
8 min 3's  Max effort Hang clean
10 min 3's Push press
10 min 4's lift off and hold 6 sec (follow through pull on last rep of each 4)
5 min triple extension holds (5x15 sec AHAP)

Wednesday
10 min 1's Snatch power position +85% effort
10 min 1's Clean power position +85% effort
10 min Muscle snatch+ 3 Drop snatch
10 min Tall clean thruster+ 3 Back squat
15 min 3's Front squat
100 sit ups

Friday
15 min Jerk (focus on perfect footwork)
10 min 2's Halting jerk 4 sec pause (do not dip your elbows you look like Quasimodo and you better not curl your pelvis under either unless you want to look like Urkel)
10 min 2's Push press
10 min 3's Power jerk
10 min Depth jump

Saturday
5x3 Back squat (you don't squat you don't participate in the mock meet.)
Mock Meet
(Remember that the mock meet is just three attempts for a max snatch and three for a max clean and jerk. Take time to warm up and take reasonable amounts of time to rest between attempts, but this should be the shortest day of the week just stay focused and kill it.)
10 min 2 reps each leg Max overhead lunge (kiss the knee on the floor)

We squat a little more often during this cycle than usual but the time domains are shorter so make sure you hit it hard during those times and don't take half of the time working up in weight. They are at the end or close to the end of each workout so you should be fairly warm. So get after it.
 

Deload week 4/13-4/18

All of the weight this week will be the weight of the bar only. It is for a reason so don't try and be a hero, you will have plenty of weight next week.

Monday
30 Snatch (5 sec pull from floor to power position then explode.)
20 muscle snatch
10 full snatch
40 BTN Snatch press
30 OHS
100 Sit ups
50 V-ups
25 Hollow Rocks

Tuesday
40 First pull (Clean grip with slow movement and 3 sec pause at the knee)
30 Pull to full extension with 3 second pause at full extension i.e. shoulders up and on tippy toes
30 Tall clean
20 full clean
6 min wall sit

Wednesday
50 tall jerk
30 Halting jerk (3 sec pause at the bottom of dip)
20 Split jerk
30 Shoulder press
30 Push Press (4 sec negative)

Friday
40 3 stop snatch pull (3 sec at each stop)
40 3 stop clean pull (3 sec at each stop)
40 Pause front squat (3 sec at the bottom)
30 OHS

Saturday
Rest (Get out of the gym and go do something fun. Next cycle will only be fun if you are a masochist.... for real