Weekend Experience

The Track Escape

EXPERIENCE NOTE: This experience should take place at a high school track. You will need a stop watch or a timer of some sort – phone. Do it around 7:30 PM on Saturday night if you can. 

A. Run 2 laps at a Z1 pace. Say a prayer as you jog. Start the prayer out by stating what you are thankful for, and then ask for help in being a more thankful person. Ask for help to be able to live in the moment more often, and to have the ability to enjoy all moments while clear. Really look to meditate and self introspect during these first two warm-up laps.

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B. Tabata Push Ups – 4 Minutes

NOTE: Tabata means 20 seconds on, 10 seconds off – for 4 total minutes. So you do push ups for 20 seconds, rest for 10 seconds, pushups for 20 seconds, rest for 10 seconds, and so on and so forth. Go hard and your score is your lowest round… 

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C. On the football field, from one end-zone to the other perform:

5 Xplosive Burpee broad jumps + Sprint to the opposite end-zone and then walk back X 5.

NOTE: While walking back, during the rest- work on deep breathing techniques (in through the nose, out through the mouth), while at the same time getting lost in meditative thinking. If you don’t know what a burpee broad jump is then youtube it. It’s basically doing a burpee and then broad jumping as far as you can.  

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D. Run 2 cool down laps @ Z1 pace. Say another prayer, almost an extension of your warm up prayer. Turn your thoughts and conversation towards being thankful.

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E.  Read 20 minutes X 4-6 over the weekend. This should be a casually read, however, try to read something real, like a biography or a memoir. Be creative where you read and take a picture of a spot that you read in and then email it to me. [email protected]

 
 

Gym Experience

Experience A Garage Gym

“LIFE COACH”

CLEAR

3 sets of:

5 Snatch High Pulls (95/45) + 5 Hang Power Snatch (95/45) + 5 OHS (pause 1 sec in bottom); rest 2 minutes

NOTE: Really work on being crisp. Don’t be sloppy. Get that bar deep before going into your second pull. Hold 1 second at the bottom of the OHS, then bouncing out. 

STRONG

A. Every 90 Seconds for 15 minutes perform:

1 Squat Snatch

NOTE: 60:-90%.; however, last 5 sets need to be at 90%. Log loads. 

B. Every 90 Seconds for 12 minutes perform:

1 Clean & Jerk

NOTE: 60-90%; however, last 4 sets need to be at 90%. Log loads.

BALANCE

2 Rounds for time of:

30 Thrusters (135/95) + 30 Toes2Bar

NOTE: Scale as necessary…Log time completed

 

“STUDENT”

CLEAR

A. 3 Sets of:

10 Fast Burpees + Run 200 meters; rest 1 minute

B. Tabata Box Jumps – 3 Minutes

STRONG

3 Sets of:

10 Push Press + 15 Ring Rows; rest 2 minutes

NOTE: Heavier on the loading for the Push Press than last time. 

BALANCE

2 Rounds For Time Of:

30 Wall Balls + 30 Knees2Elbows

NOTE: Log time completed…

Gym Experience

Bub teaching WAR nutrition to some new students 

“LIFE COACH” 

CLEAR 

For Time Complete: 30 Supine Ring Pull Ups + 30 Air Squats + 30 Sit UpsNOTE: On the air squats – have a wall ball under you, touching it each time as you squat down. 

STRONG

A. Eight Sets of:

Squat Clean 1.1.1 @ 85% (1RM); rest 2 minutes

NOTE: rest 10 seconds in between singles, and then rest 2 minutes. Log how the load felt, and what load you used. 

B. Low Bar Wave 5, 3, 1, 5, 3, 1

NOTE: Go heavy on these, making your second wave (5,3,1) heavier than your first. 

BALANCE

10-1 for time of: 

CTB Pull Ups + Burpees

NOTE: Log rounds completed..

 

“STUDENT”

CLEAR

For Time Complete: 30 Pull Ups + 30 Air Squats + 30 Sit Ups

NOTE: On the air squats – have a wall ball under you, touching it each time as you squat down. 

STRONG

A. In 10 minutes build to a tough single in the Power Clean

NOTE: Log load, and how your technique is coming along. If you don’t have technique, then remain light and 

B. 5 Low Bar Back Squat; rest 2 minutes X 4

NOTE: Needs to be heavier than monday. Needs to be 4 work sets, so warm-up to the proper load and then begin. You have to get the technique down on this lift or you’ll never progress in it. 

BALANCE

AMRAP in 7 minutes of:

7 KBS (55/35) + 7 Burpee Box Jumps (20) 

NOTE: Challenge yourself on this. Log how many rounds you complete. KB needs 

 

Remote Experience

Experience Hill Sprints

EXPERIENCE NOTE: Be creative of where you do this experience. If you can, park 10 minutes away from the hill that you are going to perform the sprints on – and then jog to the hill, perform the sprints, and then jog from the hill and back to your car. Take a creative route to the hill, changing the terrain from grass, to gravel, and back to pavement whenever you can. And then take a creative route home that is different from the first. BE CREATIVE.

A. Warm Up Jog for 10 minutes. Jog slow, and say a prayer of thanksgiving while jogging. Think about all of the things that you are thankful for in your life, and then offer a prayer of gratitude for all of those things that you are thankful for.

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B. Perform: Eight fifty meter (guesstimate) grass hill sprints; rest is walk down

NOTE: Hill needs to be steep. Look to be aggressive, fast, and explosive while running up the hill. 

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C. Cool Down Jog for 10 minutes. Say another prayer, but ask for help in whatever you may need help with. Look to be thankful for the current experience you are having. 

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D. Before bed, read for 20-30 minutes. 

Gym Experience

 

PROGRAM NOTE: Life Coach program is for those who are advanced. Student program is for the beginner/intermediate. Whichever program you are following you are responsible for studying the program out – and it’s flow prior to coming to class. Figure out where you’re at as far as your loading goes and then have an idea of what your workout is going to look like. If you are wanting to move into the Life Coach Gym Experience program then you must be able to test out of the student program. WAR is a program of progression, so if you are wanting to progress then you must work at improving yourself in the Gym as well as all other areas. Thanks….

 

“LIFE COACH”

CLEAR

A. AMRAP in 3 minutes of: 5 Toes2Bar + 5 Burpees

       rest 1 minutes

B. AMRAP in 3 minutes of: 5 Ring Dips + 5 Burpees

NOTE: Log total reps

STRONG

A. 3 Power Jerk; rest 2 minutes X 3

NOTE: Working in the 70-75% range. Mostly working on good crisp technique. Log how you do.

Power Jerk Video: 

B. Build to a tough single in the split Jerk

BALANCE

Four Sets for Max Reps of:

Agains a 3 minute Running Clock Perform:

500 Meter Row + Max HSPU

NOTE: Log how many HSPU’s you complete.

 

“STUDENT”

CLEAR 

A. AMRAP in 3 minutes of: 5 Knees2Elbows + 5 Burpees

       rest 1 minute

B. AMRAP in 3 minutes of: 5 Bench Dips/Ring Dips + 5 Burpees

       rest 1 minute

NOTE: Log total rounds completed between A & B.

STRONG

3 sets of: 

10 Push Press + Row 200 Meters

       rest 2 minutes

NOTE: GO HARD Each set, trying to stay consistent with your times. However, play with the loading + Log Loading.

BALANCE

3 Rounds for Time:

15 Wall Balls + Run 400 Meters 

NOTE: Post time completed

 

Gym Experience

 Bub & Alex Going Hard

“The Gym Experience Heals People”

CLEAR

3 Sets of:

5 Snatch High Pulls (65/45) + 5 Hang Muscle Snatch (65/45) + 10 OHS (65/45); rest 1 minute

STRONG

A. EMOM for 15 Minutes Perform:

1 Snatch (2 inches below the knee)

NOTE: Weight should hover just above the floor, holding it 2 inches below the knee. Work on pulling the weight back into you after you clear the knee on the way up. You should feel the pull of your lats as you proceed into pockets. Sets: [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%. Log how you do..

B. 3 Sets of:

Halting Snatch Dead Lift + Snatch Pull; rest 2 minutes

NOTE: So you do a halting snatch dead lift (pausing at mid thigh). Then drop the weight back to the floor and go into a snatch pull. Same thing: Feel the pull of your lats, along with an engagement of your hamstrings/posterior chain. Go heavier than you snatch obviously. Log loads so that you can continue to get an idea of where you are at on the pulls, and how to move forward in doing them. 

Halting Snatch D-Lift Video:http://www.catalystathletics.com/exercises/exercise.php?exerciseID=186

Snatch Pull Video: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97

C. 3-4 Front Squat; rest 2 minutes X 5

NOTE: Descend down 4 seconds, pause 1 second in the bottom, then Xplode up…Be slightly heavier than last week. Stick to the tempo. 

BALANCE

For Time Complete:

8 Muscle Ups

12 Power Cleans (155/105)

16 Front Squats (155/105)

20 Alternating KB Snatches (70/55/35)

16 Front Squats (155/105)

12 Power Cleans (155/105)

8 Muscle Ups

NOTE: Log time completed..

 

Weekend Experience

Steve Prefontaine

“To Live Anything Less Than Your Best Is To Sacrifice The Gift”

EXPERIENCE NOTE: Experience to be done on a track. Bring recovery. 

Track Experience

A. Jog 5 Minutes (warm-up). Getting lost in meditative thought and prayer/gratitude.

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Every 12 Minutes for 36 Minutes (3 Sets) of:

Run 1 Mile (4 Laps on a Track)

NOTE: So you run a mile, and then whatever the rest left over making up 12 minutes is how long your rest. So if you run your first mile in 6 minutes then you have six minutes before you start your next mile. You do this every 12 minutes, then making up 3 sets. Log each set and email me how you do or post it on the blog. [email protected]

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B. Walk 5 Minutes (cool-down). Getting lost in further meditative thought and prayer/gratitude.

Spiritual Work

A. Read for 20 minutes x 6 over the span of the weekend. Read in various locations, all being somewhat unique. I’m promoting more study than reading. If you’ve never experienced scripture study then don’t be afraid to give it a try. If scripture study isn’t your thing, then study something that has the capacity to further your understanding concerning the big picture of life. 

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B. On Sunday night, briefly write about how your weekend experience went. Write about the track experience and the reading. What were your times? Did you want to quit? What did you study about? Email me what you wrote: [email protected]

Gym Experience

Make Peace For Yourself

CLEAR

3 sets of:

10 OHS (95/65) + 15 TnG Box Jumps (20); rest 90 seconds

NOTE: Be slow and consistent on the OHS squat. Work on getting down to that good depth with having good confident shoulders.  Be fast on the rebound during the box jumps; however, open your hips up fully at the top. I want this couplet to be crisp, then resting 90 seconds. 

STRONG

A. Every 2 minutes for 16 minutes (8 sets) perform: 

1 Squat Snatch

NOTE: Compare notes..Work on being fast under the bar, catching it in the bottom. Work from 60% to 90% (last three sets at 85%-90%)

BALANCE

2 Rounds for Max Reps of:

2 Minute of Hand Release Push Ups

       rest 2 minutes

2 Minutes of Hang Power Clean (135/95)

       rest 2 minutes

2 Minutes of Pull Ups

       rest 2 minutes

NOTE: Log total reps…Make sure you stand up on the PC’s, finishing off the lift properly. 

Gym Experience

My Bedtime Slow Down

I make a shake, which seems to slow me down. I then proceed to the family room to hang out with my kids while I casually read and work on my spirituality. My kids are so close to God, which makes it easy for me to work on my spiritual self. The spiritual truth behind it all is that I have finally come to see that me just hanging out with my kids and and trying to be my best self around them is the greatest form of spiritual work I could ever do. However, if I’m not a patient fun loving Dad when I’m around my kids-then I’m not making any progress on my spiritual work. So I work hard each night at being patient and calm even when I don’t feel like being patient and calm.

Not folding when you feel like folding is the true measure of a man. I do sometimes fold, however, I’m getting better at not folding in all areas of my life.  

I realize that I’m on this spiritual kick right now but I can’t help but notice the importance of spending quality time within our family. It’s the living in the moment with our wife and kids that can fulfill our spiritual needs. We can’t let our emotions get the best of us when the stresses of life flood in- but we must realize that the things that matter  the most lay within the family. Work, entertainment, career; all of these come and go, but the family is forever. 

BE GOOD IN YOUR FAMILY, and stay  CLEAR – or you won’t be who you need to be for your family.

MAKE IT HAPPEN

CLEAR

3 Sets of:

5 Clean High Pulls (95/65) + 5 Hang Power Cleans + 5 Squat Cleans; rest 90 seconds

NOTE: Mostly working on crisp/efficient technique. BE CRISP, and get loose and ready for the STRONG. 

STRONG

A. Every 90 Seconds for 15 minutes perform:

1 Hang Squat Clean + 1 Squat Clean

NOTE: Log 10 sets.. Last 3 should be very challenging. Be better than last week. Compare notes/loading.

B. Low Bar: 5,3,1,–5,3,1

NOTE: first WAVE: 75, 80, 85. –Second WAVE:80, 85, 90. 

BALANCE

Complete 15-10-5 Reps for time of:

Thruster (115/75) + Burpee Bar Hops

NOTE: Go after this one. Stay low on the burpee bar hops. Time to beat: Hawk WAR-2:47. Kyle Boyer CFDixie-2:37. Chase Heywood CFTheClub-2:47. Dan Palmer WAR (95)-4:48. Bub WAR- 4:32. 

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WAR QUOTE: Simone sent me the below quote from doing yesterdays remote experience. I thought it was awesome. 

“A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.”             Steve Prefontaine

Remote Experience

Experience Meditative Thought

A. Run roughly a 5K and end up at a unique park + Read for 20 minutes on your phone directly afterwards

B. Memorize a scripture or a quote. Email me what you found: [email protected]

C. Before bed, go outside into the dark and get lost in meditative thought and prayer for 5-10 minutes.