The Daily Experience 2/28/13

Stoked that the spring is coming. The world starts waking up. I love how the trees start to bud, and the flowers start coming out. The WAR lifestyle is a great time in the spring, summer, and fall months. It’s fun in the winter as well, but only if you can grow a beard:)…Thanks to all of you who participate in the WAR program. Thanks for striving each day to live this beautiful WAR lifestyle. This lifestyle is so great; it’s a lifestyle of purpose, and can give us something to look forward to each day.

Remote Program

Experience Note: If weather permits–then do this outside and in a unique location

A. Warm-Up Jog for 5 minutes (work on prayer/gratitude)

B. Run for 30 seconds @ 90%; walk for 30 seconds X 20 (during walk–gratitude)

C. Cool down jog for 5 minutes (work on further gratitude & prayer)

 

Student / Life Coach Program

CLEAR

A. 3 Sets of : 10 Fast Russian KBS + 10 Fast Burpees; rest 1 minute

B. 20 Double Unders; rest 1 minute X 3

STRONG

A. Build to a tough single in the Power Snatch (not to heavy)

BALANCE 

CrossFit Games Open Workout 14.1

AMRAP in 10 minutes of:

30 Double Unders

15 Power Snatch (75)

NOTE: Post rounds / reps completed..Mike Lopez & Spencer Hunsaker are registered to compete. They are doing the workout over at the OAC around 5:30/6. 

The Daily Experience 2/27/14

All of you need to take some time to read the WAR Highlight on Adam Boren. Make this happen–it’s incredible what WAR can do to those who participate in it fully. Post what you think…Click to Read: Adam Boren–WAR Highlight

Remote Program

CLEAR

A. 10 Rounds for time:

10 Hollow Rocks + 10 Super mans + 15 sit-Up

STRONG

A. 5 Wall Walks; rest 1 minute X3- 5

B. 50 Hand Release Push Ups for time

NOTE: Lay on your chest and walk your feet up the wall until you come to be in a hand stand, then walk back down–basically walk the wall..post how this goes..

BALANCE

A. Complete reps 30, 20, 10 for time of:

Air Squat + Burpees

NOTE: post time completed..

B. Cool Down: Get lost in meditative thought and prayer…Go for a walk — outside if you can..

 

Student Program

CLEAR

A. Tabata Push-Ups–4 minutes (low Score)

B. Tabata Sit-Ups-4 minutes (low Score)

NOTE: Post Scores

STRONG

A. In seven sets build to a tough single in the front squat, following the rep scheme: 5, 5, 5, 3, 2, 1, 1,1

B. EMOM for 10 minutes perform: 2-3 Front Squat @ 70%

NOTE: Post loads + how this goes for you…

BALANCE

Row a 5K for time

OR

Run a 5K

 

Life Coach Program

CLEAR

A. 90 second ring plank holds + 10 Fast Burpees; rest 1 minute X 3

B. 10 Strict HSPU; rest 1 minute X 3

STRONG

A. Build to a tough single in the Power Clean – (new PR if you feel up to it)

B. EMOM for 5 minutes: 3 Low Bar @ 80%

BALANCE

3 Rounds for time:

Run 200 Meters

20 KBS (55/35)

50 Double Unders

NOTE: Post time completed..rest up–tomorrow will be the cross fit open workout..

 

WAR Highlight–Adam

My School of Addiction
by AdamMy name is Adam, I am 27 years old and I am the second of five children. I have a beautiful wife and an amazingly smart 4 year old son. Growing up, I was blessed to be a part of a very loving and caring family. We all looked out for one another and I have very fond memories of how life used to be before my addiction took over. In April 2002, I had my first run in with opiates after having my wisdom teeth pulled. Little did I know that this one encounter with pain medication would steal everything from me that I had worked so hard for. While using these drugs, I thought that I was more productive and less socially awkward. I felt as if I had all the confidence in the world and that I could accomplish anything. I used drugs to make bad days good; and good days even better. To be honest, I really didn’t need much of an excuse to use. I would use drugs to make myself numb to anything difficult that I that I was going through at the time. In December 2011, I lost my Grandfather to a long battle with cancer. He was someone that I looked to for strength and guidance. He was the man that everyone loved and whom I strived to be like. After his death, I took it really hard and used it as an excuse to sink deeper and deeper into my addiction.  During that time my wife and I found out that we were expecting another child. This too would prove to be a very trying time for me. We found out that he was not going to make it very long after birth. He had a terminal illness that could not be corrected. My wife and I had to make some very difficult choices in regards to the care that he would receive. I continued to use during this very difficult time and thought this would rid myself of any feelings I was having. This only prolonged those inevitable feelings that would soon come rushing back when the numbness had faded away. Four days after he was born he slipped from this earth and returned to live with our Heavenly Father. All of those feelings that I had pushed to the side came flooding in and I felt like I was once again drowning. I wasn’t emotionally equipped to deal with such overwhelming feelings and therefore reverted to the only way I knew how. Drugs. For the next 18 months I would be in and out of the hospital due to my addiction. During this time I lost my job, house, retirement, and most of all my family. My addiction had made me push those I loved to the side, and they quickly realized that my addiction was more important than they were. My addiction made me feel hopeless and that I was of no worth to anyone. My distorted and irrational thinking made me feel like I could never change. This was who I was and I might as well get comfortable with the monster that I have created. I hated myself so therefore I hated everyone around me. I couldn’t look myself in the mirror anymore because I no longer saw myself looking back. Where did Adam go? What was I doing to myself? How could I have caused so much damage and had so little remorse for the things I had done? Why couldn’t I just stop using and be like everyone hoped I could be? These were all to much for me to bear. I did not want to continue with life because I could never see a light at the end of the tunnel. I didn’t think that I was worthy of ever being happy again.

After my last run with opiates I ended up in the ICU. My kidneys, liver, and heart were all shutting down and the medical staff all told me I was lucky to alive. I had suffered major nerve damage in my right hand and leg. I was told that the feeling may never return and that it could possibly get worse. While laying in the hospital I had come to the harsh realization that if I don’t quit, I will die. Even though I didn’t feel worthy of God’s love at the time, I prayed for strength and wisdom to know how to handle my addiction that had completely consumed every part of me. I told him that this was bigger than me and its too much for me to carry right now. I felt the weight lifted almost instantaneously and for once in my life I could finally see light at the end of the tunnel. I could feel his love and I could hear my family all cheering me on. A good friend once told me “God has all these wonderful blessings that he wants to give us, but it’s all contingent on us asking for it”

Once I had got out of the hospital, I decided that If I don’t change nothing will change. I continued to pray for help and I feel that my prayers were answered through someone else’s prayers. My oldest sister had been praying for me constantly and looking for a way to help me. While she was at the gym, another lady could see that she was visibly upset and started inquiring about her feelings. She began to tell her about me and told her of the struggle that I had with my addiction. This is when she found out about WAR. The next day my sister and her husband took me to meet Dustin. I learned what WAR was all about and how they had helped addicts like me find a new way of life through exercise, hard work, and discipline. I was skeptical about this concept at first but I feel that it was an answer to my prayers. At this moment in my life I had nothing to lose and everything to gain. I started this program the very next day and as I began to meet other addicts, I could see the light in their eyes that they had found through WAR. I have tried traditional rehab programs and I think that they are great for helping you find out why you do the destructive things that you do, but WAR is phenomenal at helping you realize what you are capable of. As an addict, I don’t have an off switch and until I started WAR I didn’t know how to channel that energy into something positive.

Through this new approach to addiction and the lifestyle that it has helped me to create for myself, I have found that my overall well-being has tremendously improved. I have learned that food can be the most powerful form of medicine that I put in my body, or the slowest form of poison. Eating right not only helps me perform better in the gym, but it helps me perform better at life. When you are eating right, you think more clearly, sleep more soundly, and have more energy throughout the day. Those are things that I used to think drugs helped me with. I have also found that I have more patience with everyday life. I have more energy to play with my son and spend time with my wife. I am sore at the end of the day because I worked hard, not sore because I laid around all day. I have more motivation and drive than I ever had while using drugs and my confidence has gone through the roof. I am no longer ashamed of who I was, but proud of the person I am becoming. I don’t beat myself up for being an addict, but rather embrace the fact that I am. I am more in touch with my spiritual side that I ever have been and I look forward to being able to share this new lifestyle that I have learned with those addicts who still wallow in despair.

When I first started the WAR program 8 weeks ago, I was in dire straights. I felt like I was breathing through a straw during most of the exercises. I could barely do 15 push-ups without having to rest, I couldn’t do more than two pull ups, and because of nerve damage in my hand I couldn’t even catch a wall ball. I didn’t know how to do a Low Bar Squat and my posture was horrible. I had a very hard time holding onto a lot of the weights, but through the motivation of the Life Coaches that I work with, I have found the strength to push past my physical limitations and persevere. Since I started 8 weeks ago, my Low Bar and Front Squat has gone from 85 pounds to 175 pounds and seems to increase by twenty pounds every week. My Bench Press has gone from 105 pounds to 170 pounds and that seems to increase by at least ten pounds every week. This is the part that is addicting for me, seeing the progress that you make everyday and the new found high that I feel after a hard workout. Not only do I feel that way after working out, but I get that same sort of high when people compliment me on how healthy I look. These are not instant results but they can be lasting if you work towards them. This is something that drugs have never been able to do for me.

If you are someone like me that struggles with addiction and you have tried traditional rehab facilities, I challenge you to take the approach that I have. I wish I would have found this sooner in my addiction because it has provided me with a new way to live and appreciate life. When you have to work hard for something you appreciate it more than those things that are instantaneous, like drugs or alcohol. WAR will teach you how to live sober and be happy while doing it. It will challenge your body, mind, and spirit to do things that you never dreamed were possible. If I could give suffering addicts a small glimpse of what I feel right now, I know that they would turn their addictions over to this new way of life. Don’t get lost in your addiction, come find yourself in WAR.

Very Respectfully,

Adam Boren

The Remote Experience

Walter Payton was the king of hill sprints. Go find a hill and make this happen…Be creative. Take a picture of the hill that you sprint up…

A. Jog for 15 minutes at a Z1 Pace (pace you could have a conversation at). On this jog, make your way to a grass or a paved hill

B. Perform eight–40 yard hill sprints. At the top of the hill say a 15 second prayer, and then the rest is walk down..

C. Read for 30 minutes in a quiet place, preferably somewhere beautiful and that carries a reverence..

D. Write about how the experience went. What did you think about? What did you pray about? etc..

The Daily Experience 2/25/14

“See the things I do in my spare time now. I built that this afternoon–some heavy awkward stuff. That would have been a struggle seven weeks ago. Thanks for showing me how to live again. I owe WAR my life”–Adam

That was an email I recieved from Adam — a WAR Client. Pretty powerful stuff. It’s of him talking about the above picture and his experience in WAR thus far. I’m going to do a bio and highlight on him later this week. What he is doing is inspiring. Not many people dare to change in the way that he is changing.

Remote Program

A. 7 Minute Warm-Up Jog (prayer / gratitude)

+

B. Sprint 60 Meters (preferably on grass and in a unique location); rest 2 minutes X 8

+

C. 7 Minute Cool Down Jog (further prayer & Gratitude)

+

D. At night, go outside of your house and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-D..

 

Student Program

CLEAR

A. 1 Minute Ring Plank Holds; rest 1 min. X 5

B. Max Effort Hand Stand Holds; rest 2 min. X 3

STRONG

A. 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean & Jerk X 5 (build sets–work technique)

B. Bench Press: 5, 5, 3, 3, 2, 1, 1 (try for new 1RM)

C. EMOM for 10 minutes complete: 3 Bench Press @ 70% of A’s single + 3 Pull-Ups

NOTE: Post loads + how you do…

BALANCE

3 Rounds for time of:

Row 500 Meters

25 Shoulder2Overhead (95/65)

25 Supine Ring Pull-Ups

SPIRITUAL WORK

A. At night, go outside of your house and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-D..

 

Life Coach Program

CLEAR

A. 2 Minutes of Max Burpees

then rest exactly 2 minutes

B. 2 Minutes of Max Box Jumps (20)

then rest exactly 2 minutes

C. 2 Minutes of Max Toes2Bar

NOTE: Post total reps/calorie rows..

STRONG

A. Find todays 1RM in the Split Jerk (hopefully new PR:))

B. 3 Shoulder Press standing in the split jerk position; rest 2 minutes X 5 (55-58% of A, or heavier than last week; instead of last weeks 5 reps it is 3 reps this week– so you should be heavier-5 work sets)

NOTE: On B, you basically stand in a good split jerk position–and holding that position while you do the presses. Get your head through… Post loads used for A & B. Be better than last week on both (technique as well as loading)

C. 50 Hand Release Push-Ups for time (these need to be perfect–full extension, post)

BALANCE

5 Rounds For Time:

Row 250 Meters

10 Burpee Box Jump overs (24/20)

10 Ring Dips

SPIRITUAL WORK

A. At night, go outside your house and get lost in meditative thought and prayer for 3-5 minutes…

 

The Daily Experience 2/24/14

Remote Program

CLEAR

A. 3 Sets of:

Run 400 Meters

rest 2 minutes

NOTE: Post 3 times..

STRONG

A. 1 Minute Push Up Plank Hold; rest 30 seconds X 5

B. 75 Anchored Sit Ups for time

BALANCE

3 Sets of:

A. 1 Minutes of Max burpees

rest 1 minutes

B. 1 Minutes of Box Jumps or Step Ups (use bench or whatever–be creative)

rest 1 minutes

C. 1 Minute of Air Squats

rest 1 minute

NOTE: Post total reps accomplished…

SPIRITUAL WORK

A. Go somewhere quiet and read for 20 minutes

B. Then, in the same place, ponder and think about what you read + pray

 

Student Program

CLEAR

A. Row for 5 Minutes. Try to keep your split at a 1:50/500m pace

B. Complete three rounds (not for time) of:

15 Wall Balls + 15 Sit-Ups + 15 Push-Ups

STRONG

A. In 7 sets–build to a tough single in the Low Bar: 5, 5, 3, 2, 1, 1, 1 (Form Permitting–try and reset you 1RM)

B. EMOM for 10 minutes of: 2-3 Low Bar @ 70% of A.

NOTE: post loads + how you did…

BALANCE

“Unbroken”

This is a test to see if this workout can be done “Unbroken” or without rest. Each time you break for rest, you must complete 5 burpees. You score is how many burpees you accomplish, lowest score wins 🙂 Be smart in how you tackle this..

75 KBS (55/35)

50 Pull-Ups

25 Thrusters

SPIRITUAL WORK

A. Go somewhere quiet and read for 20 minutes

B. Then, in the same place, ponder and think about what you read + pray

 

Life Coach Program

CLEAR

A. 3 Sets (not for time–get loose):

10-12 Strict HSPU

10-12 Supine Ring Pull-Ups

40 Double Unders

STRONG

A. Build to a tough single in the Power Snatch

B. EMOM for 10 minutes of:

1 Power Snatch–rest 10 seconds–1 Power Snatch @ 80% of A… (both singles)

C. Front Squat Wave: 3 (75), 2 (80), 1 (85), 3 (80), 2 (85), 1 (90) + 1 (95+–reset PR if you feel like you can)

BALANCE

CrossFit Games Open 11:3 WOD

Complete as many rounds as possible in 5 minutes of:

Squat Clean & Jerk (165/110)

NOTE: This was the third open workout in 2011. Lets see how you do. If you are able– then go ahead and just do a squat clean thruster. This years OPEN starts this week; we will be doing the workouts on Friday. If you are interested in signing up then we will do it through CFTClub.

Compare you scores with some people from CFTheClub: Blake Bastian 39, Chase Heywood 34, Lindsey Hassell 30, Autumn Hawkins 32, Chris Perrins 28…

 

The Weekend Experience

Track Experience

A. Run 1 mile @ 70% effort (prayer / meditate)

B. 3 Sets of: 10 fast burpees + run 400 meters; rest 2 minutes

C. For time complete: Run 800 meters for time–rest 2 minutes–50 Burpees (post total time with including rest)

D. At the track, read for 20 minutes….

 

Gym Experience

3 sets for times of:

A. 15 Low Bar (185/135) + 15 Pull-Ups

rest 1 minute

…then rest exactly 5 minutes and then…

B. 10-1 Hang Squat Clean Latter (135/95)

NOTE: On B you go–10 HSC, 9 HSC, 8 HSC..and so on until 1. Post how both A & B go for you.

 

Spiritual Work

A. Read 20 minutes X 4-6

Be creative, and look to read in unique places

B. Prayer / Meditation

On saturday and sunday night, go outside and get lost in prayer and meditative thought for 10 minutes. Get into this experience….

C. Communication

Give someone in your family a compliment. Be creative, and look to make someone in your families day…

The Daily Experience 2/21/14

Nice work everyone this week. Have a good weekend and thanks for going hard and trying to live the WAR lifestyle. It’s a hard lifestyle to live and maintain but if you will keep doing your best then you will make progress in life. It’s so fun to make progress in life. Seeing ourselves progress in our character and careers can be a huge motivator for us to continue to stay clear. Being clear is so great. Yes, the downtimes are hard, and lets be honest–the clear life isn’t always full of birds chirping. The clear life is hard, but the clouded life is even harder. The clear life is far more rewarding because of how it allows us to have a greater appreciation for all things. For example, we appreciate the relaxing night after we’ve experienced a long hard day. Likewise, we appreciate the weekends when we’ve worked hard all week. When we take ourselves out of reality each and every day we never come to appreciate much at all because of how we’ve been escaping all along.

What do you think? Post…

 

Remote Program

Experience Note: If weather permits–then do this outside and in a unique location

A. Warm-Up Jog for 5 minutes (work on prayer/gratitude)

B. Run for 30 seconds @ 90%; walk for 30 seconds X 20 (during walk–gratitude)

C. Cool down jog for 5 minutes (work on further gratitude & prayer)

SPIRITUAL WORK

Help someone to do something. Take out the garbage, unload the dishwasher, vacuum the house, as I’m sure you now get the point. Be creative, and do something that would be out of the ordinary for you to do…

 

Student Program

CLEAR

A. Row 5 minutes @ 80%

B. Complete 60 Ring Push-Ups for time

NOTE: Post time

STRONG

A. Power Clean: 5, 4, 3, 3, 2, 1, 1 (post loads)

B. 5 Sets of:

1 Snatch Grip Dead Lift + 1 Snatch High Pull + 1 Power Snatch

rest 2 minutes

NOTE: Work on perfecting technique. Post how you do + loads….

BALANCE

Complete 3 Rounds For Time of:

10 Hang Power Snatch (95/65)

10 Push Press (95/65)

10 Toes2Bar

10 Box Jumps (24/20)

10 KBS (70/55)

NOTE: Post time completed…

SPIRITUAL WORK

Help someone to do something. Take out the garbage, unload the dishwasher, vacuum the house, as I’m sure you now get the point. Be creative, and do something that would be out of the ordinary for you to do…

 

Life Coach Program

CLEAR

A. For time: 30 Unbroken Wall Balls + 10 Burpees

then rest exactly 2 minutes

B.  For time: 25 Unbroken Wall balls + 15 Burpees

then rest exactly 2 minutes

C. For Time: 20 Unbroken Wall Balls + 20 Burpees

NOTE: Post 3 times + how it went. Did you go all unbroken? 

STRONG

A. Close Grip Bench: 5 (75), 3 (80), 1 (85), 1 (90), 1 (95), 1 (100+)–set a new PR if you feel up to it…

B. Every 2 minutes for 12 minutes perform: 6 Close Grip Bench @ 78%–1RM

NOTE: Post loads and how this goes…Slightly heavier than last week. Compare notes and be better…

BALANCE 

Complete 21, 15, 9 reps for time of:

Shoulder2OverHead (155/115)–Bar to be taken from floor, not rack 🙂

Box Jumps (24)

NOTE: Post time completed + how this goes for you..

SPIRITUAL WORK

Help someone to do something. Take out the garbage, unload the dishwasher, vacuum the house, as I’m sure you now get the point. Be creative, and do something that would be out of the ordinary for you to do…

 

 

The Daily Experience 2/20/14

WAR PROGRAM NOTE: WAR Life Coach Bub Hatch will be presenting @ 4 in the WAR classroom. All are welcome…The concept he will be presenting on will be a nutrition concept “Sneaky Sneaky Sugar”

 

Remote Program

CLEAR

A. 10 Fast Burpees; rest 1 minute X 5 (prayer during rest times)

B. Push Up Plank hold for 1 minute; rest 1 min. X 5

STRONG

A. 5 Wall Walks; rest 1 minute X 5

NOTE: Lay on your chest and walk your feet up the wall until you come to be in a hand stand, then walk back down–basically walk the wall..post how this goes..

BALANCE

A. AMRAP in 12 minutes of:

5 Push Ups

10 Sit-Ups

20 Walking Lunges

NOTE: Post total rounds completed..

B. Cool Down: Get lost in meditative thought and prayer…

 

Student Program

CLEAR

A. AFAP perform: 25 Toes2 Bar + 25 Anchored Sit-ups

B. 5 Burpee Broad Jumps; rest 30 seconds X 4

C. AFAP Perform: 25 pull-ups

NOTE: Post how this goes + times….

STRONG

A. In seven sets build to a tough single in the bench press, following the rep scheme: 5, 4, 3, 3, 2, 1, 1.

B. In seven sets build to a tough single in the front squat, following the rep scheme: 3, 3, 2, 2, 1, 1, 1.

NOTE: Post loads + how this goes for you…

BALANCE

12 minute AMRAP of:

Row 750

50 Wall Balls

20 Pull-Ups

+

AMRAP of burpees with remainder of time–if you even get that far

NOTE: Post how far you get..

 

 

Life Coach Program

CLEAR

A. 3 sets of:

22 Unbroken Ring Dips

22 Unbroken Pull-Ups

rest 3 minutes

NOTE: Be better than last week — 2 more reps added this week. Post how you do, and if you could do UB…

STRONG

A. Build to a tough single in the Power Clean – (new PR if you feel up to it)

B. EMOM for 10 minutes of: 1 Power Clean–rest 10 seconds–1 Power Clean @ 80% of A… (both singles)

NOTE: Stick to that exact rest time. Doing a single, resting 10 seconds, doing another single–then resting to the top of the next minute.. 80%-Of A. Post loads..

C. Every 90 seconds for 9 minutes (6 sets) of: 3 Low Bar @ 80% (1RM)

NOTE: Post loads + how A, B, & C– goes for you…How did you perform?

BALANCE

A. 3 sets of:

8  Front Squats (155/115)– take from the ground

rest 60 seconds

12 TnG Clean High Pulls (155/115) — keep good back angle

rest 60 seconds

16 Toes2Bar — shoot for unbroken

rest 60 seconds

NOTE: Stick to the rests and post total time that it takes you to complete..How did you do on this..Did you do it UNBROKEN??

 

The Daily Experience 2/18/14

Remote Program

A. Complete 5 Rounds For Time of:

12 Hang Power Clean & Jerk (105/75)

Row 400 Meters

rest exactly 5 minutes

B. AMRAP in 4 minutes of: Burpess

NOTE: Same as last week, only do slightly heavier and with the order switched. Lets see how you do in comparison.  Also, post how you do on B…

SPIRITUAL WORK

A. Read for 30 minutes just before bed. Some type of self help / motivational / spiritual book..While reading, look for something that is powerful and that you could share.

B. Send a text out to someone of something you read during you session that made you think + post it on the blog..

 

Student Program

A PROGRAM NOTE FROM BUB: Everyone needs to purchase their own jump rope. We are looking for a speed rope so you can work on double unders. I want to start programming more double unders but everyone needs to get their own rope. Rogefitness.com. They are only $25. Make it happen–

CLEAR

A. 5 sets @ 85%: 30 meter bear crawl + 30 meter walking lunge

B. 3 sets @ 85%: 10 KBS + 10 Goblet Squat + 20 Sit-Ups

STRONG

A. In seven sets, build to a tough single in the power clean

B. EMOM for 7 minutes of:

1 Power Clean + 1 Hang Squat Clean @ 65% of A.

NOTE: Post loads + how you do…

BALANCE

12 Minute AMRAP of:

7 Ring Push-Ups

7 Box Jumps

7 Thrusters (65/35)

7 Toes2Bar

SPIRITUAL WORK

A. Read for 30 minutes just before bed. Some type of self help / motivational / spiritual book..While reading, look for something that is powerful and that you could share.

B. Send a text out to someone of something you read during you session that made you think + post it on the blog..

 

Life Coach Program

CLEAR

A. 30 Burpee CTB Pull-Ups

then rest exactly 90 seconds

B. 40 Toes2Bar

then rest exactly 90 seconds

C. 50 Calorie Rows

NOTE: Similar to last week–compare notes.. Post total time that it takes you including the rests..

STRONG

A. Split Jerk: 3 (65%), 2 (70%), 1 (75%), 1 (80), 1 (85%), 1 (90%), 1(95%).

B. 5 Shoulder Press in the split jerk position; rest 2 minutes X 5 (heavier than last week)

NOTE: On B, you basically stand in a good split jerk position–and holding that position while you do the presses. Get your head through… Post loads used for A & B. Be better than last week on both (technique as well as loading)

C. 50 HSPU’s for time. Advanced, do elevated (post time completed)

BALANCE

A. AMRAP in 5 minutes of:

1 Pull-Up

1 Squat Clean (155/105

2 Pull-Up

2 Squat Clean

3 Pull-Up

3 Squat Clean

….and so on until the 7 minutes is up

rest exactly 5 minutes and then begin B

B. Complete 3 Rounds for time of:

15 Burpees

15 KBS (70/55)

15 Hand Release Push-Ups

NOTE: Total reps completed on A, along with time for B…

SPIRITUAL WORK

A. Read for 30 minutes just before bed. Some type of self help / motivational / spiritual book..While reading, look for something that is powerful and that you could share.

B. Send a text out to someone of something you read during you session that made you think + post it on the blog..