Gym Experience

 6 o’clock crew

The intensity coming out of this group is impressive. Lets have a good week; not only in the gym but in the classroom as well.

WAR CONCEPT:WAR is a way of life

WAR is a way of life: mentally, spiritually, physically, and nutritionally. In WAR we learn the Art of Strength & Conditioning and it’s relationship to helping us manage our addiction. We all read and study powerful literature; we all fear God; we all recognize the relationship between exercise and spirituality – and the importance of creating unique experiences for ourselves so that we might create new memories. We all understand the importance of nutrition and its relationship to addiction – and the role it plays in managing our mood. We all understand the importance of remaining diligent in trying to live the WAR lifestyle each day so that we won’t fall back into our old poor addictive patterns.

In WAR we all place a huge emphasis on family, because we do realize that our example within our own family will also set the tone for our future family. Family comes first, which means if we are putting our family first then we are putting our addiction aside because our addiction cannot dwell within our family. 

In WAR we all look for opportunities to serve and help others, and when such opportunities are presented to us we act quickly because we are confident that we can help due to us being mentally, spiritually, and physically prepared.  

In WAR we are a group of people who are in search of finding their best self – and then once we do find our best self we are then passionate about helping others to find their best self, and then the beautiful cycle moves forward.

Write about this concept – or add to it. Write about the way of life that you see WAR leading you to live. Email me what you wrote: [email protected] 

 

PROGRAM NOTE: Re-commit for these next weeks. The gym experience is going to be fun. I’m promoting that if people can grow a beard that they do as we go into the winter months. Let’s focus on getting stronger this fall and winter. Make it Happen..

STUDENT

CLEAR

5 Sets of:

1 Clean High Pull + 1 Power Clean + 1 Thruster; rest 2 minutes

NOTE: Start fairly light and then build over the course of the 5 sets. Make sure you are loose. Work on perfecting technique, being efficient and crisp. 

STRONG

A. Build to a tough single in the Power Jerk

B. Low Bar: 5 Reps x 4-5. + 10 reps (85%); rest 2 minutes x 2. 

NOTE: Base 85% off of the load you used for the 5 reps (4-5 sets across). Make sure you are heavier than last week on your 5 reps x 4. Log loading. 

BALANCE

4 Sets of:

15 Fast Burpees + 5 Squat Clean Thrusters (155/95) + Run 200 Meters

       rest 3 minutes

NOTE: Log four different times….Go hard..

 

LIFE COACH

CLEAR

5 sets of:

1 Snatch High Pull + 1 Power Snatch + 1 Squat Snatch; rest 2 minutes

NOTE: Start fairly light and then build over the course of the 5 sets. Make sure you are loose. Work on perfecting technique, being efficient and crisp. 

STRONG

A. In 10 minutes build to a tough single in the split Jerk

B. Low Bar: 5 (80%), 3 (90%), 1 (95%). + 10 (65%-70%); rest 2 minutes X 3. 

NOTE: Base percentages off of 1RM. Log how you do..

BALANCE

A. 30 Turkish Get Ups (55/35) for time

B. 4-100 yard hill sprints

 

Weekend Experience

Experience The Fall

TRACK EXPERIENCE

A. Warm-up running 1 mile at an easy pace. Direct your thoughts towards gratitude and prayer.

B. On the grass perform 6 – 100 yard sprints

NOTE: Accelerate, working your way up to 100 percent and then backing down the last 30 yards or so. Rest is slow walk back where you work on breathing and meditation/prayer.

C. Run 400 meters; rest 60 seconds X 3

NOTE: Log times.

 

SPIRITUAL WORK

A. Drive or walk somewhere quiet and then read for 30 minutes. Read something that is in line with the spiritual. Read something that will help you to learn something out about yourself. Tie this reading in with prayer. (I’m promoting scripture study but if thats not your thing then be creative.) 

B. Write about part A. Email me what you wrote. [email protected]

C. Be active this weekend. Do something that you used to like to do but have lost touch with. This something doesn’t have to cost money. Find something simple that will help good memories to flow into your mind. Write about what you did and then email me: [email protected]

 

 

Gym Experience

Intensity

PROGRAM NOTE: New gym experience cycle starts monday. Two separate programs will be written (Student / Life Coach). Life coach is for advanced only. If you are on the fence about what one you should follow then come talk to me or Bub. 

STUDENT / LIFE COACH

CLEAR

A. 100 Ring Push Ups for time

STRONG

A. 5 Push Press + 10 Strict Pull Ups; rest 2 minutes X 5

NOTE: Challenge yourself on the loading. Log loads

BALANCE

6 Rounds For Time:

6 Power Clean (225/155)

6 Ring Dips

6 CTB Pull Ups

6 HSPU

NOTE: GO Hard…Log time completed…

 

Gym Experience

 

WAR CONCEPT: Progress in Living the WAR Lifestyle

The WAR lifestyle when lived to the fullest will help you to find out where your true talents lie. Once you are consistently living the lifestyle you will not want to get away from living it for fear of not making progress in your passion. If it’s your career you are passionate about, and you have found that since you started living the WAR lifestyle that you have progressed in your career, then you will be motivated to not do anything outside of the lifestyle.

Coming to find this important connection between human progress and the WAR lifestyle is what will keep you on the path to experiencing peace, success, and happiness in this life. When the thought enters your mind to go the way of your addiction then it will be out shined by the thought of you not making personal progress in your life and career if you do decide to turn back that way.  

Turning back towards our addiction puts us on pause, not allowing us to make any progress. Progress seems to be what this life is all about; and without the ability to make personal progress then what on earth would we ever have to look forward to; and since we as addicts always need something to look forward to, then we can have personal progress and character growth to look forward to if we would just remain free in our state of mind, meaning remaining free from those substances that continuously try and hold us back from being who we need to be in this life. 

Write about this concept and then email me your thoughts or post to the Blog

STUDENT/LIFE COACH

CLEAR

3 rounds @ 80%:

10 KB Snatch (5 each arm) + 10 Toes2bar + 10 wall balls

STRONG

A. 5 Sets of:

1 Squat Clean + 1 Hang Squat Clean; rest as needed

NOTE: Build over the course of 5 sets…Log loads..

BALANCE

Complete 3 Rounds For Time:

10 Front Squats (185/135) + 15 KBS (70/55) + Run 200 Meters

NOTE: Go hard…Log time completed..

 

 

Remote Experience

Nice Place to Read

A. Go out and create a jogging experience for yourself. Switch up your terrain, going from road, to grass, to trail, to steep hill, or whatever. Just be creative and challenge yourself. Do this experience plugged in, listening to good motivational music. Make it about a 45 minute to an hour experience. 

Take pictures and write about the experience and then email or text them to me: [email protected]

B. Read for 45 minutes (be creative of where you choose to read)

Gym Experience

 

WAR CONCEPT: Passionate About Something

We need to find something that we are passionate about. We need to carry the idea in our mind that whatever it is that we are passionate about, or whatever it is that we want to find success doing, won’t become a success to us if we are lost in our addiction. So if we hold close to that concept then we should have the necessary motivation to make the right decision because our passion will outshine the false light of our addiction.

If it’s wealth, stability, or the obtaining of the finer things in life that drives you to having passion – then you should by all means focus on what it is that you want – and then realize that none of those finer things will ever be had by you if you remain in the same addictive lifestyle that you have remained in these past years. 

Become passionate about something, and then use your addictive personality to help you shine in the right direction. The addictive personality can be used for good if you would just point it in the right direction. This WAR lifestyle can help you to point it in the right direction – just go hard in trying to live it.

STUDENT/LIFE COACH

CLEAR

3 Sets (not for time) of:

10-15 HSPU + 10-15 Pull Ups

NOTE: Skill work. Work on the butterfly. If you still don’t have HSPU then work on getting comfortable upside down, doing hand stand holds. 

STRONG

5 Sets of:

1 Push Press + 1 Power Jerk + 1 Split Jerk; rest as needed.

NOTE: Advanced, challenge yourself, building each set. Novice, work on technique, remaining light. Log how you do.

BALANCE

For Time Complete:

Row 1K

20 CTB Pull Ups

20 Burpees

20 Box Jumps (24/20)

40 Ring Dips

20 Box Jumps (24/20)

20 Burpees

20 CTB Pull Ups

Row 1K

NOTE: Log time completed

 

 

 

Weekend Experience

 

TRACK EXPERIENCE

A. On a Football Field Complete 2 Rounds For Time:

Sprint 100 yards

       rest 45 seconds

Sprint 80 yards

       rest 30 seconds

Sprint 60 yards

       rest 15 seconds

Sprint 40 yards

      rest 60 seconds

NOTE: Stick to the exact rest times. You’ll need to run with a stop watch or some type of timer. Total time including rests for two rounds is your time. Post time, or email me. [email protected]

B. 10 minute cool down walk. Get lost in gratitude, meditative thought, and prayer. 

C. Read for 20 minutes under a tree or in the bleachers (on phone or bring a book). 

SPIRITUAL WORK

A. Read for 30 minutes X 4. (A little longer time span this week – be patient and focus)

B. Look for an opportunity to help someone. If you get the opportunity – then write about it. Email me what you wrote. 

C. On both Saturday and Sunday night – go outside your house at night and get lost in meditative thought and prayer for 5-10 minutes. 

Gym Experience

Protection

STUDENT

CLEAR

AMRAP in 7 Minutes of:

7 KBS (70/55) + 7 Burpees

NOTE: Log rounds/reps completed. Rest 3 minutes to 10, and then begin the STRONG.

STRONG

AMRAP in 7 Minutes of:

7 Wall Balls + 7 Toes2Bar

NOTE: Log rounds/reps completed. Rest 3 minutes to 20, and then begin the BALANCE. Workout should take you exactly 27 minutes from start to finish. 

BALANCE

AMRAP in 7 Minutes of:

7 Supine Pull Ups + 7 Push Ups

NOTE: Log rounds/reps completed. 

 

LIFE COACH

CLEAR

3 sets of: 3 TnG Power Snatch; rest 1 minute X 4

NOTE: Go light on this. Working on speed and technique, getting warmed up for the Strong. 

STRONG

A. Build to a tough single in the Power Snatch

BALANCE

7 Rounds For Time:

3 Snatches (175/115) + 8 HSPU+ 10 CTB Pull Ups

NOTE: Log time completed…

Gym Experience

Brothers

STUDENT

CLEAR

3 sets of:

10 Fast Thrusters (65/45) + 10 Fast Burpees; rest 1 minute

NOTE: Light load, however, work on being fast on both thruster and burpee. 

STRONG

A. EMOM for 10 minutes: 2 Squat Cleans

NOTE: Try and build each minute. Log loads..Be better than monday..

B. 5 Low Bar; rest 2 minutes X 4 + Max Reps set @ 90%

NOTE: All work sets, slightly heavier than Monday. Max reps set to be done with 90% of what you used for your sets across. 

BALANCE

5 Rounds for time of:

10 Power Clean & Jerk (135/95) + 12 Pull Ups

NOTE: Log time completed.

 

LIFE COACH

CLEAR

3 sets of:

10 Fast Thrusters (65/45) + 10 Fast Burpees; rest 1 minute

NOTE: Light load, however, work on being fast on both thruster and burpee. 

STRONG

A. Every 2 minutes for 20 minutes perform: 1 Squat Clean

NOTE: Percentage: 55, 65, 70, 75, 80, 85, 90, 95, 100, 101+. Log loads and how this goes. 

B. Low Bar: 4 (70), 3 (80), 2 (90), 1 (95); then find your new 1RM in 3 or 4 more sets. 

NOTE: Log loads. 

BALANCE

Three Rounds For Time:

5 Power Clean (185/135) + 10 Rack Reverse Lunges (185/135) + 20 Box Jumps (20)

NOTE: So after finishing your fifth power clean you then hold the weight in the rack position and then proceed to reverse lunge, touching your back knee on the ground. Focus on pushing up through you heals. Log time Completed… 

Remote Experience

Find A Unique Road

A. On a road (in a unique area) run for 30 seconds @ 80%; walk for 30 seconds X 20.

EXPERIENCE NOTE: Do this plugged in (inspirational music playing). Work on gratitude and prayer. Go somewhere unique. Look to appreciate the experience. 

B. Cool Down 5-10 minute walk. Say a prayer; be creative. Ask for help with something you are struggling with or are afraid of.

C. Read for 30 minutes. Email me what you are reading: [email protected]

D. Watch a good movie before bed. Something inspirational. Examples: Forest Gump, The Impossible, Shawshank Redemption. Be creative, and then email me what you watched. [email protected]