Thursday Red Session Week 4

Intensity

WAR Workout

A. Back Squat 5 Reps X 3
Rest 2-3 Minutes
B. Push Press 5 Reps X 3
Rest 2-3 Minutes
C. Dead lift 5 Reps X 3
Rest 2-3 Minutes

+Rest 5 minutes

3 Sets of:
20 Knees2Elbows
20 Russian KBS (70,55,35)
Rest 2 Minutes

GYM NOTE: Let’s get stronger today.  Good technique – forcing those knees out on the squat.  We don’t want to go to low on the Back Squat.  If your butt winks, thats to low.  We want to eliminate that butt wink, and to do so, you have to force your knees out, which then creates an active hip.  We want a flat back on the deads, pulling with the hamstrings.  Remember – the push press isn’t a push jerk.  Some of you are going into a push jerk, which means you are creating momentum up, and then getting under the weight.  The push press is a dip and then press.  Hips have to open up, followed by the press.  Some are starting to go into the press with a closed hip, which then kills the momentum.  Lets work on  these things.  Make it happen.

WAR Classroom Discussion

A. WAR Journal Questions: Do you see the importance of giving it your all every day when you come to the WAR Gym?  Do you see the importance of mastering the WAR movements, and how by doing so will actually carry over into your daily life? Do you understand the important role intensity plays in the WAR program? WAR can be a sport- a sport that has limitless potential. How far do you want to go?  The learning is endless.

B. Journal Title: Mastering the WAR movements & the Role it Will Play

C. Making Decisions Based on Your Values: Examine this topic further (personal mission statement). Values are those things that really matter to each of us … the ideas and beliefs we hold as special.  Values help us to make ethical choices over our lifetime, and help us achieve our full potential. Use your personal mission statement as a guide to help you make good decisions – decisions based on your values.

D. Journal: Are you working hard on your journal (getting thoughts down, gym notes, journal topics).  Emphasize the importance of this.

Wednesday Red Session Week 4

Rest Day

 

Nice work this week so far everyone – I’m thankful for you all.  Have a good rest day, and make sure you take care of yourself.  Ice any tweeks that you may have, and come ready to have a good rest of the week.  Keep working hard on the full aspect of the WAR lifestyle.  Keep making good changes to the way you eat, keep making progress with your nutrition.  Look for opportunities to help people whenever you can; there is no greater high than to really help someone.  Be that somebody who makes a difference, even if it’s a small difference, for it’s in those small differences that you can have the biggest impact on someones life.  Just by all of you being a part of this WAR program, you are making a huge difference.  We, together, are going to help so many people, and that’s an amazing thing.  Love you all, and thanks again for being apart of this WAR program.

-Hawk


 

 

Tuesday Red Session Week 4

Coast is Clear

WAR Workout

A1. Ring Rows AMRepsAP (Slow-2 seconds up, 2 down) X 5
Rest 20 seconds
A2. Weighted Push Ups AMRepsAP (45lb,25lb) X 5
Rest 3 minutes
B. 75 Burpee Box Jumps for time (20 inch box)
Rest 3 minutes
C. Tabata Kipp Pull Ups (Low Score)

 

Personal Mission Statement

Stephen R. Covey

The constitution has endured and serves its vital function today because it is based on correct principles, on the self-evident truths contained in the Declaration of Independence.  These principles empower the Constitution with a timeless strength, even in the midst  of social ambiguity and change. “Our peculiar security,” said Thomas Jefferson, “is in the possession of a written Constitution.”

A personal mission statement based on correct principles becomes the same kind of standard for an individual.  It becomes a personal constitution, the basis for making major, life-directing decisions, the basis for making daily decisions in the midst of the circumstances and emotions that affect our lives.  It empowers individuals with the same timeless strength in the midst of change.

Below is an example of my personal mission statement. Create your own – make it happen, its an incredible experience, and an incredible tool to use in your daily life.

Personal Mission Statement

My Mission is to be a leader within my Family and to help others in any way that I can”

To Fulfill this Mission :

Hard Worker

  • I am a hard worker, not only at work, but in my home as well
  • I am positive and proactive in both my family & professional life
  • I am constantly working with my children & wife to strengthen my family
  • I will always look for an opportunity to help someone

Good Example

  • I am constantly striving to be a good example to my wife & kids
  • I work with them on a daily basis in an effort to help them recognize their talents and goals
  • I am active in the Church & constantly showing the important role spirituality plays in my life
  • I provide service to my neighbors, family & friends

Patience

  • I am patient with my wife and children
  • I am patient, humble, calm & collected during difficult times
  • When adversity strikes, I am patient – and make decisions based on my values

Self Control/Will Power

  • I am free from all addictive harmful substances.  Substances that have a negative affect on my values, goals, & family.
  • I am confident in myself & have the will power to JUST SAY NO.
  • I recognize bad situations – and stay away
  • I exercise faith and prayer, knowing that this will help me overcome my fears & weaknesses.

 

Monday Red Session Week 4

In a Bubble

WAR Workout

A. Back Squat 5 Reps X 3
Rest 2 Minutes
B. Shoulder Press/Push Press 5,5 Reps X 3
Rest 2 minutes
C. Power Clean 3 Reps X 5
Rest 2 Minutes

+Rest 5 Minutes

3 sets of:
Row 500 Meters
3 Power Cleans/5 Thrusters (155,135,115,95,75,65)
Rest 3 Minutes

GYM NOTE: Start of Week 4, let’s have a good week this week.  Take care of yourself nutritionally, make sure you are drinking enough water.  You have to fuel yourself properly or you won’t make the progress you want.  Try to increase loads on Power Cleans.  For some, this will be your first time doing them – you are ready.  On the last portion of the workout you will drop the Power cleans each time as apposed to touch and go.  Drop it, get in good position, then go.  On the third one you will finish in the rack position and go directly into thruster.  Time all three sets.  Post loads and times to comments.

CLASSROOM NOTE: Come ready to have some good discussions this week.  These discussions and journal topics are important.  The more you bring to the discussion the better.  Your comment may help somebody.  We have a great guest speaker this week.

Classroom Discussion

A. Weekend Assignment Discussion – Being a Thankful Person: Goal of the assignment was to get you to see that we all have stuff to be thankful for in our lives.  By being a thankful person we learn to be: Appreciative, not take things for granted, see the big picture, live in the moment & appreciate the moment. When you start becoming a thankful person, you start to realize that you don’t need to be entertained and stimulated all the time.  Things that you never thought about start becoming important and you realize that there is more to this life than you could ever imagine.

B. WAR Assignment: Create a personal mission statement.  (See my personal mission statement as an example – it’s in your journal).

C. Journal Title: Making Decisions Based on My Values & the Role it Will Play in My Life

D. WAR Recap: Go over everything we’ve talked about so far, and reiterate it’s importance. How’s everyone doing living this lifestyle?  Are you making progress?

Saturday Red Session Week 3

Reflection

WAR Saturday Workout

A . Nature Park Jog (As many laps as we feel like – meet at Gym first)

B. Rink Plank Holds 1 Minute on 1 Minute off X 5

C. Slow Ring Toes 2 Bar AMrepsAP 1 Minute on 1 Minute off X 5

D. 30 Turkish Get Ups (Good Steady pace, but slow and controlled with good technique. Find some grass)

Being Thankful

What does it mean to truly be a Thankful Person?  A thankful person recognizes the simple things in life, and is able to magnify these simple things so much, that he or she finds an incredible amount of joy through them.  A thankful person learns to be thankful for the hardships in their life, knowing that these hardships will only make them stronger and more capable of handling anything that is thrown their way.  A person that is thankful is open about what they are thankful for.  This type of persons continuous effort to show gratitude for the simple things in life makes others think about what they are thankful for in their own life.  Therefore, this person becomes an incredible example to all.

Being a thankful person is a wonderful attribute to obtain.  We can be thankful for the mistakes we have made in our lives, especially if we gain knowledge from these mistakes.  We can flip these mistakes upside down and turn them into something positive, in which learning from them will only make us stronger.

Once we learn to be a thankful person, life takes on a whole new perspective.  We start noticing things that weren’t there before.  Our eyes are opened up to a whole new world where things seem clearer and make more sense.  The people in our lives become more important to us.  We start putting what we value the most in our lives first.  We start recognizing our talents and full potential, knowing that we have been blessed with great opportunities. Opportunities that wouldn’t have been granted to us were it not for the adversity in our lives.

-Dustin Hawkins

 


Friday Red Session Week 3

Climb Out

WAR Workout

A1. Pull Ups 10,15,20, or 25 Unbroken Reps X 5 (Pick a scheme and make it happen)
Rest 20 seconds
A2. Ring Dips AMRepsAP X 5
Rest 3 minutes
B. 75 Wall Balls for time (10 feet)
Rest 3 minutes
C. Tabata Calorie Row (Total Calories)

GYM NOTE/CLASSROOM NOTE: Challenge yourself on the Pull Ups.  Some of you advanced guys challenge yourself to do chest2bar, even if you have to chose a lower rep scheme. Lets finish the week off strong (GYM & DISCUSSION).  Make sure you come today – make it happen.


Classroom Discussion

A. Work Ethic & Motivation: Work Ethic is a set of values based on hard work and diligence.  It is also a belief in the moral benefit of work and its ability to enhance character.  Motivation is the driving force which causes us to achieve our goals.

B. Weekend Assignment: Find some solitude this weekend – go on a hike, drive, walk, etc.  Just go some place where you can do some deep thinking.  Think about all of the things you are thankful for in your life.  We all have something we are thankful for – think deep about all of the things you are thankful for and then write about the experience in your Journal.


Thursday Red Session Week 3

Being a Father

WAR Workout

A. Back Squat 5 Reps X 3
Rest 2 Minutes
B. Push Press 5 Reps X 3
Rest 2 minutes
C. Dead lift 5 Reps X 3
Rest 2 Minutes

+Rest 5 minutes

3 sets of:
10 Squat Box Jumps (30,24)
20 kBS (70,55,35)
BW Bench Press AMRepsAP
Rest 3 Minutes

GYM NOTE: Let’s increase the loads on A,B & C from monday.  Whether it’s 10lbs or 2.5 lbs, go up in weight. The only way you can get stronger is by challenging yourself.  All of your technique looks great.  Just remember on the squat, focus on forcing your knees out – this is key, it creates an active hip and eliminates the butt wink.  Looking for a flat back on the dead lift, pulling with the hamstrings. Focus on pushing your feet through the ground, as opposed to pulling the bar off the ground. On the last portion, go hard all the way through.  The intensity has to be high each set.  Post loads on A,B,&C.  Post Bench Press and KB weight used, and how many BP Reps completed each round.

Classroom Discussion

A. WAR Journal Question: How would you rate your current work ethic?  What motivates you?  Think deep and be honest with yourself. Come ready to have a good discussion. Write about it in your Journal.

B. Journal Title: Work Ethic and Motivation & the Role they Will Play in My Life.

C. Patience: Examine this topic further. As you go through your week think about being more patient, and realize that good things happen when you are trying to do the right thing – sometimes you just have to wait.  Work on being more humble, watch how by being a humble patient person you will find more peace and serenity in your lives – and you will make better decisions.

D. Reading: How’s everyone doing with their books.

Wednesday Red Session Week 3

Summer Storm

 

Rest Day – Do something for someone!!

 

Makes sure you read the below article.  These articles are important for your progression in the Gym.  We want to get good at these movements, and to get good, you have to study and work at getting better at them.

A Strong Start – by Bill Starr

An exercise consists of three parts: start, middle, and finish. I’m often asked which of the three is the most important in terms of making a heavy attempt on one of the primary movements. The answer is all three play critical roles, but the start has the greatest influence on the outcome when doing a lift with a heavy poundage. It’s similar to the first step in a sprint, or the initial move of a quarterback throwing a football, or a swimmer coming off the block in a race. What happens in the beginning always has a direct bearing on what follows.

While this article is aimed at those doing the two Olympic lifts – snatch and clean and jerk – the information is also beneficial to anyone who is trying to get stronger and only doing exercises like the deadlift, squat, and bench press. Or someone who mixes dynamic movements like power cleans or power snatches into his strength routine. Any program worth its salt has at least one pulling exercise in it where the bar starts on the floor, so I’ll begin with the basics and use the power clean as my example lift.

The key to having a strong start in this or any other pulling movement is to set your body correctly. Should your starting position be incorrect, your form at the beginning of the movement will also be wrong. So I’ll go over the fundamental points. Your feet should be shoulder width and your toes pointed forward. The bar should be touching your shins and your frontal deltoids must be slightly out ahead of the bar. This is a key point. Whenever your frontal deltoids move behind the bar you will have less power to elevate it higher, so this should not happen until the very end of the lift.

The grip that fits most for the power clean can be found in this manner. Extend your thumbs on an Olympic bar so that they barely touch the smooth center part of the bar. That works for most, but if you have very wide or very narrow shoulders, you need to adjust your grip a bit to accommodate for that difference. Where you set your hips also varies with body type and sometimes preference. If you can set them rather high, even as much as having your back parallel to the floor, you’re going to have a much longer lever to work with. However, your lower back and hips must be strong enough to allow you to hold that starting position firmly in order for that high position to be effective. If you can’t, then the bar is going to run forward and this will result in a failed attempt if the weight is demanding.

Most beginners and intermediates that I have trained are unable to use a high hip starting position. Mostly because those muscle groups which are responsible for locking the hips into that position just aren’t strong enough yet. So it’s better to lower the hips a bit. But the same rule applies: the hips must move upward at the same rate as the bar, because even when you start with the hips low, if they rise faster than the bar, the bar will move out of the correct line of flight.

I’ve also watched lifters set their hips quite low, then just before they commence the pull, their hips rise up several inches. They would be smart to fix their hips in that higher position to begin with and get rid of the wasted motion.

Grip the bar firmly, make sure your back is very flat, and your eyes straight ahead, You must be tight at the start, and to facilitate this don’t think about pulling the bar off the floor, but rather think about driving your feet right down into the floor. This will help you achieve a more solid base which is critical for moving heavy weights. Ease the weight off the floor. The mistake that many make, and especially beginners, is trying to hurry the start, thinking that if the bar comes off the floor fast that will help them make the lift. What happens is just the opposite. Whenever an athlete jerks the bar off the floor, two things generally occur, and they’re both bad. One, the lifter’s arms bend, which means that when the bar reaches the top of the pull, he doesn’t have them to use for that final “pop”. Secondly, a rushed start almost always results in the back rounding slightly, which in turn takes the bar once again out of the correct pulling line.

The motion of any pull should resemble that of a whip, slow at first, picking up considerable speed through the middle, and be no more than a blur at the finish. At the same time, the bar must stay snug to your body. If it’s allowed to stray forward, you’re not going to be able to finish strong. When the bar reaches mid-thigh, it should be brushing your thighs, with your arms straight and your back flat with your frontal deltoids still out in front of the bar.

At this point, drive your hips forward forcefully and with your frontal delts still leading the bar, contract your traps, bend your arms, and climb high on your toes. Those last three things are done simultaneously and in a nanosecond. That final burst of power will cause the bar to jump, and that’s when you dip under it and rack it across your shoulders. Lower the bar in two steps: first to your waist then down to the floor with your back flat. If you let the bar crash to the floor after racking it, odds are that your back will round and you do not want this. Keep in mind that you can injure your back while returning the bar to the floor just as you can while lifting it.

Do not get in the habit of rebounding the bar off the floor while power cleaning, power snatching, high pulling, or doing deadlifts. Eager lifters do this to set the bar in motion and make it jump higher at the start. But it’s counterproductive. The rebounding motion causes your arms to bend way too soon and, once again, your back to round, leaving you in a poor position to complete the movements. This is especially true if bumper plates are available because the rubber bumps can rebound the weights a full 6-8 inches off the floor. While rebounding may, in fact, allow you to handle more weight, it’s very detrimental for your start. You cannot rebound the first rep on any pulling exercise, so if you’ve been bypassing those groups which are responsible for this action, stop. Learn to pause at the start and take the time to check out your mechanics before doing the next rep, and when it comes time to challenge a max attempt, you’ll be ready.

Article Link: http://startingstrength.com/articles/strong_start_starr.pdf

Tuesday Red Session Week 3

Frequency

WAR Workout

A1. Bent Over Rows 6-8 Reps X 4
Rest 20 seconds
A2. Ring Push Ups AMRepsAP X 4
Rest 3 minutes
B. 75 Burpee Chin Ups for time (High bars)
Rest 3 minutes
C. Tabata Sit Ups (Low Score)

GYM NOTE: Adding some bent over Rows this week – push yourself.  Go hard. Turn up the intensity.  You’ll never know how far you can push yourself if you don’t lay it on the line.

Be Patient

When any lifestyle change takes place, there is a state of downtime that one must endure before his or her life can grow in a different direction.  Patience plays a key role in change.  Not only does the WAR program promote being “slow to anger”, but we also promote patience in allowing the WAR lifestyle to sink in and change you.  Change just doesn’t occur because you say you want to change, or think you need to change.  Change occurs when you are diligent in your pursuit to change.  You have to be able to deal with the downtimes, in order to experience the change you are seeking.  The downtimes may be quiet weekends that are slow and a lot of times boring.  This doesn’t mean that life is now just boring, and that there is no hope to have fun.  It means that you have to find positive and uplifting things to do that are in line with the WAR lifestyle.  The WAR lifestyle is an elite lifestyle that is set up for progress.  If you live this lifestyle to the fullest, you will become a unique person that stands out amongst your peers.

-Hawk

Monday Red Session Week 3

The Yard

WAR/WAR S&C Workout

A. Back Squat 5 Reps X 3
Rest 2 Minutes
B. Shoulder Press/Push Press 5,5 Reps X 3
Rest 2 minutes
C. Dead lift 5 Reps X 3  (S&C Power Clean 3 reps X 5)
Rest 2 Minutes
+
3 sets of:
Run 400 Meters (WAR sign & Back X 2)
10 KB Thrusters (55,35)
Rest 2 Minutes

GYM NOTE: I’m excited about this week, let’s continue to get stronger and improve. A lot of you are progressing at an incredible rate.  Be committed to 4 days this week. Remember, there’s a big difference between 3 days and 4 days.  This is a program, and if you miss one of the days, you missed a key component of what we are trying to accomplish.  Make it Happen.  We are also introducing the Power Clean this week.

CLASSROOM NOTE: Come ready to have some good discussions this week.  These discussions and journal topics are important.  The more you bring to the discussion the better.  Your comment may help somebody.

Classroom Discussion

A. Weekend Assignment Discussion: Goal of the assignment was to get you to see the importance of reading, and how it can be used as a tool to fill your mind with positive and informative material. I am constantly looking for ways to fill my mind with new uplifting ideas on how to move forward and progress in life. Knowledge is Power, and we can increase our knowledge by reading.

B. Journal Title: Having Patience & the Role it Will Play in My Life

C. GYM: Talk about how everyone is feeling.  Talk about strength gains. Reiterate the importance of logging strength gains.  Talk about the Power Clean, which we are introducing this week.