The Daily Experience 5/1/14

Training Partners

It’s important that we have someone to train with that can help us to push ourselves further than we could ever push our own selves. Also, having a training partner holds us accountable to that other person or group, making it so we cannot excuse ourselves from training on the days that we may not feel up to it. The true art of strength and conditioning can be better found if a group of individuals are working at learning it together, where they are pushing one another each day to perform in it with having respect for the sport.

 

Remote Program

A. EMOM for 18 minutes perform:

1st minute-sprint 50 yards (25 out–25 back)

2nd minute-10 Buprees

3rd minute-20 Air Squats

…..and so on and so forth for 18 minutes (6 sets)

NOTE: how this goes…

B. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.

 

Student Program

CLEAR

A. Ring Plank Hold on 1 min. off 1 min.-(however, ever 10 sec do 1 push-up) X 4

B. 10 KBS (55/35) + 50 Double Unders X 3

STRONG

A. Quickly, build to a tough single in the front squat (90%)

B. 8 Front Squat @ 75-80%; rest 2 minutes; X 2

NOTE: post loads + how you did 

BALANCE

Max rounds in 3 minutes of:

3 Power Snatch (95/65)

6 Push Ups

9 Air Squats

…….rest 1 minute, for a total of 5 rounds.

NOTE: Post total rounds completed…

SPIRITUAL WORK

A. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.

 

Life Coach Program

CLEAR

3 Sets (not for time–get loose) of:

15 Calorie Rows (15 pulls)

15 OHS (BAR)

30 Double Unders

STRONG

A. Quickly, build to a 3RM in the  snatch

B. Snatch: 3 (95% of A), 3 (90% of A)

C. Quickly build to a 5RM in the following complex: 5 Behind the neck snatch grip push press + 3 OHS

D. Complex C, perform: 3 (95% of C), 3 (90% of C)

E. Low Bar: 10 (60%), 10 (65%), 8 (70%), 8 (75%)

F. Front Squat: 5 (60%), 5 (65), 5 (70), 5 (70)

NOTE: Post loads + how it all goes

BALANCE

Complete 15, 12, 9 reps for time of:

HSPU

Power Clean & Jerk (135/95)

NOTE: Post total reps..

SPIRITUAL WORK

A. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.

The Remote Experience

Go experience hiking. Be creative and send me some pictures..

A. Go on a 30-45 minute hike–nothing too intense. Mostly just work on your spiritual self in a beautiful place. Look to notice nature & scenery, and to be thankful for it. Listen to good, uplifting music.

B. On the hike, stop and read for 20 minutes

C. After reading, say a prayer and get lost in pondering and meditative thought for 5-10 minutes..

D. Post about the experience–email pictures..

The Daily Experience 4/29/14

Remote Program

NOTE: EMOM means every minute on the minute….

A.  EMOM for 5 minutes perform: 15 Air Squats + 6 burpees

B. Run for 30 seconds @ 90%, then walk for 3o seconds / meditate & prayer X 6. (post how far you got + pictures)

C. EMOM for 5 minutes perform: 15 Anchored Sit-Ups

D. 5 Burpee Broad Jumps + Sprint 40 yards @ 100%; rest 1 minute X 3

E. 5 Minute Cool Down walk (prayer & Gratitude)

F. At night, go outside and stare at the moon and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-E..

 

Student Program

CLEAR

A. Max Double Unders in 5 Minute3

B. 5 Burpees + 10 Toes2bar; rest 30 X 3

STRONG

A. Tough single in the power clean & jerk

BAt 85% of (A) perform: 2 Power Clean & Jerks EMOM for 8 min.

C. 50 Ring Push-Ups (compare notes)

NOTE: Post loads…

BALANCE

For Time Complete:

5 Power Cleans (95/65)

20 Thrusters (95/65)

Run 200 meters

10 Power Cleans

15 Thrusters

Run 200 meters

15 Power Cleans

10 Thrusters

Run 200 meters

20 Power Cleans

5 Thrusters

Run 200 meters

NOTE: Post time completed…

SPIRITUAL WORK

A. At night, go outside and stare at the moon and get lost in meditative thought and prayer for 3-5 minutes…

 

Life Coach Program

CLEAR

A. 3 rounds (not for time) of: 12 Toes2Bar + 12 Ring Dips + 12 Burpees

B. Warm-Up with a 45 lb bar for 3-5 minutes doing: Muscle Clean, Thruster, press / jerk (this is to be practice / getting you loose for the STRONG)

STRONG

A. Build to a 3RM in the Clean (not Tng)

B. Clean: 3 (95% of A), 3 (90% of A)–not Tng

C. Build to a 3RM in the Power Jerk

D. Power Jerk: 3 (95% of C), 3 (90% of C)

E1. 5 Bent Over Rows (heavy–post loads)

…….rest 60 seconds

E2 . 5 Push Press (heavy–post loads)

…….rest 60 second X 5

NOTE: Post loads +how this goes….

BALANCE

3 Rounds For Time of:

Row 500 Meters

50 Double Unders

25 Thrusters (45/35)

NOTE: Post time complete + how this went…

SPIRITUAL WORK

A. At night, go outside and stare at the moon and get lost in meditative thought and prayer for 3-5 minutes…

The Daily Experience 4/28/14

Remote Program

EXPERIENCE NOTE: Be creative, start out running in a unique area and then end up at a park to do the conditioning. At the park, find something to do pull-ups on (monkey bars, etc). Post total rounds…

A. Run for 7 minutes @ 70% (work on gratitude & prayer)

+

AMRAP in 15 minutes of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

+

B. Run for 7 minutes @ 70% (work on further gratitude @ prayer)

C. Read 25 minutes X 2 (different spots–even from last week)

 

Student Program

CLEAR

A. Ring Plank Hold on 1 min. off 1 min. X 4

B. 10 Wall Balls + 20 Double Unders X 3

NOTE: Post total reps…

STRONG

A. Low Bar: 5 (75), 3 (85), 1 (90), 7 (75), 7 (78), 7 (80)

B. Complete 50 Bench Press For Time (135/95)

NOTE: post loads + how you did + time..

BALANCE

5 Rounds for time of:

10 OHS (75/45)

10 Burpee Box Jumps (20)

10 Push Press

10 Pull-Ups

NOTE: Post time completed…

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read for 30 minutes

 

Life Coach Program

PROGRAM NOTE: The schedule for the Life Coach S & C program will be: Monday, Tuesday, Wednesday- rest day, Thursday, Friday, Saturday. Follow this closely, and please post your results…

CLEAR

3 Sets (not for time–get loose) of:

10 KB Snatch (55/35)–5 each arm

15 High Wall Balls

30 Unbroken Double Unders

STRONG

A. Build to a 3RM in the Mid-Hang Squat Snatch

B. Mid Hang Squat Snatch: 3 (95% of A), 3 (90% of A)

C. Build to a 3RM in the Snatch Balance

D. Snatch Balance: 3 (95% of C), 3 (90% of C)

E. Low Bar: 8 (65%), 8 (70%), 6 (80%), 6 (85%)

F. Front Squat: 5 (60%), 5 (70), 5 (75), 5 (80)

NOTE: Post loads + how it all goes

BALANCE

3 Rounds for total reps of:

1 Minute of Muscle-Ups

1 Minute of Burpee Box Jump overs (24/20)

1 Minute of KBS (70/55)

…….rest 1 minute

NOTE: Post total reps..

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read 2o minutes X 2 (two different spots)

 

The Weekend Experience

Track Experience

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

B. On the track, sprint 100 meters; rest 2 minutes X 5

C. On the football field perform 3 sets for times of:

50 Yard Latter;  walk rest 3 minutes (pray / meditate)

NOTE: You go out 10, back 10, out 20, back 20….until 50 and back…Post 3 times

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

 

Spiritual Work

A. Read 20 minutes X 4-6

Be creative, and look to read in unique places

B. Prayer / Meditation

Drive or walk somewhere unique and get lost in prayer out loud

C. Communication

Tell someone in your family that you love them, and are thankful for them. Challenge yourself on this one…Try and surprise someone.

The Daily Experience 4/25/14

The quiet experience…

Remote Program

AM (earlier the better–just before sunrise)

A. Run for 4 Minutes (high intensity) + 10 burpee broad Jumps X 3  (be creative, and do this in a unique spot. Work on prayer & gratitude)

PM (later the better–just before dark)

A. 5–100 yard hill sprints (medium grade); prayer during rest / walk down–notice scenery. (find a hill that is long and not too steep)

B. Go visit someone–grandparents, parents, old friend, etc…make this happen

 

Student Program

CLEAR

A. 30 second hand stand holds; rest 1 min. X 3

B. 5 Burpees + 10 Kbs + 20 Double Unders; rest 1 min. X 3

STRONG

A. Build to a tough single in the Power Snatch

B. 6 Sets of: Snatch Grip Dead Lift + Power Snatch + Squat Snatch (build each set)

C. 50 Ring Dips

BALANCE

AMRAP in 15 Minutes of:

Run 200 Meters

6 Power Snatch (115/75)

7 Toes2Bar

8 Box Jumps (24/20)

NOTE: Post time completed…

SPIRITUAL WORK

A. Go visit someone–grandparents, parents, old friend, etc…make this happen

 

Life Coach Program

CLEAR

3 Sets of:

5 Burpees + 10 Pressing Sit-Ups (85/65) + 5 Burpees

…….rest 1 minute

STRONG

A. Split Jerk: 3 (65), 3 (65), 3 (65), 2 (75), 2 (75), 1 (80)–(work on technique & being fast–be better than last week)

C. Low Bar: 12 Reps @ 75% (1RM)–slightly heavier than last week, 5 less reps.

NOTE: Post loads + how this goes. How did C go?

BALANCE

For Time Complete:

20 Power Clean (135/95)

25 Toes2Bar

30 Calorie Row

15 Power Clean (135/95)

20 Toes2Bar

25 Calorie Row

10 Power Clean (135/95)

15 Toes2Bar

20 Calorie Rows

NOTE: Post time completed…

 

SPIRITUAL WORK

A. Go visit someone–grandparents, parents, old friend, etc…make this happen

 

The Daily Experience 4/24/14

WAR LC Ben Simms enters the Low Bar 400 Club @ 405. Nice work bro..

Remote Program

A. AMRAP in 10 minutes of:

Sprint 100 meters (50 out / 50 back)

30 Air Squats

Sprint 100 meters (50 out / 50 back)

10 Burpees

NOTE: Post total rounds / reps

B. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.

 

Student Program

CLEAR

A. Ring Plank Holds; on 1 off 1 X 3

B. 25 Double Unders + 10 Wall Balls X 3

STRONG

A. Quickly, build to a heavy single in the front squat

B. 10 Front Squat @ 70%; rest 2 min; 7 Front Squat @ 75%

C. Complete 50 Ring Push-Ups

BALANCE

AMRAP in 11 Minutes of:

6 Burpees

7 Pull-Ups

8 Front Squats (95/65)–take from ground and not rack

NOTE: Post total rounds / reps..

SPIRITUAL WORK

A. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.

 

Life Coach Program

CLEAR

A. 50 CTB Pull-Ups For Time

B. 75 Ring Dips For Time

NOTE: Post times

STRONG

A. Find your 1RM in the Clean & Jerk

B. In 7 sets, find your 1RM in the Front Squat : 5(65), 4(75), 3(80), 2 (85), 1 (90), 1 (95), 1 (100+).

C. Max Front Squat reps @ 85%

NOTE: Post loads + how this goes..

BALANCE

AMRAP in 10 Minutes of:

Sprint 100 Meters (50 out/50 back)

10 Dead Lifts (225/155)

Sprint 100 Meters (50 out/50 back)

10 Burpee Bar Hops

NOTE: Post total rounds / reps…

SPIRITUAL WORK

A. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you…

 

The Remote Experience

A. On some grass, and in a straight line, sprint 200 meters; rest is walk back / pray & meditate X 6.

B. Drive / walk somewhere after part A and read for 20-30 minutes

C. Right after reading then send out a text to someone thanking them for all that they do..

NOTE: Post how this goes + email pictures of where you did the experience (sprints + reading)

The Daily Experience 4/22/14

FAMILY BALANCE

It’s all about BALANCE, and it starts with us being BALANCED in our own families. We go hard in the gym experience so that we can be better performers in our families. We work on our spiritual selves so that we might improve our character, which in turn leads us to being better fathers, mothers, brothers, or sisters.

So, then, we do all of our physical, mental, and spiritual work in an effort to improve ourselves– so that we then can improve our families, since our families are what drive our long term happiness in this life, and even into the next life.

 

Remote Program

NOTE: Tabata means working for 20 seconds and then resting for 10 seconds. 

A.  Tabata Jumping Lunges–4 minutes (alternating legs)

B. Run for 5 minutes @ 80%, then walk for 3 minutes / meditate & prayer X 3. (post how far you got + pictures)

C. Tabata Push-Ups–4 minutes (chest2Deck)

D. 20 Fast Bupees; walk/meditate/pray for 3 minutes X 2

E. 5 Minute Cool Down walk (prayer & Gratitude)

F. At night, go outside and stare at the moon and get lost in meditative thought and prayer for 3-5 minutes…Post how the entire experience went–A-E..

 

Student Program

CLEAR

A. 10 Burpees + 10 Toes2bar; rest 1 min. X 2

B. 10 Air Squats + 10 Push-Ups; rest 1 min. X 2

STRONG

A. Build to a tough single in the clean & jerk

B. EMOM for 6 minutes at 75% of A perform: Power Clean + Power Clean & Jerk

C. 50 Supine Ring Pull-Ups

NOTE: Post loads…

BALANCE

A. Complete 30, 20, 15, 10, 5 reps for time of:

Push Press (95/65)

Hang Power Clean (95/65)

Calorie Row

NOTE: Post time completed..

SPIRITUAL WORK

A. At night, go outside and stare at the moon and get lost in meditative thought and prayer for 3-5 minutes…

 

Life Coach Program

CLEAR

A. Max Double Unders in 5 minutes. (post reps–be better than last week)

B. Warm-Up with a 45 lb bar for 3 minutes doing: OHS, Muscle Snatch, Snatch Balance (this is to be practice / getting you loose for the STRONG)

STRONG

A. 5 Minutes of Snatch Balance: 6, 5, 4, 3, 2, 1 (build to a tough single / practice. Move through quickly. Better than last week)

B. Find your 1RM in the Snatch

C. OHS: Max Reps @ Body Weight (take from rack)

NOTE: Post loads + total OHS reps..

BALANCE

7 Rounds For Time Of:

3 Muscle Ups

6 Shoulder2Overhead (155/115)–clean it up

9 Toes2Bar

NOTE: Post time complete + how this went…

SPIRITUAL WORK

A. At night, go outside and stare at the moon and get lost in meditative thought and prayer for 3-5 minutes…

 

The Daily Experience 4/21/14

Lets have a good week..

Remote Program

EXPERIENCE NOTE: Be creative, start out running in a unique are and then end up at a park to do the conditioning.

A. Run for 7 minutes @ 70% (work on gratitude & prayer)

+

For Time Complete:

50 Air Squat

50 Sit-Up

50 Burpees

50 Walking Lunges

50 Push-Ups

+

B. Run for 7 minutes @ 70% (work on further gratitude @ prayer)

C. Read 25 minutes X 2 (different spots)

 

Student Program

CLEAR

A. Ring Plank Hold on 1 min. off 1 min. X 4

B. Max Double Unders in 5 Minutes

NOTE: Post total reps…

STRONG

A. Build to a tough single in the low bar (reset 1RM if you can)

B1. Complete 10 Low Bar at 70% of A

…….rest 90 seconds and then do B2.

B2. Complete 7 Low Bar @ 75%

C. Complete 50 Ring Dips (better than last week)

NOTE: post loads + how you did + time..

BALANCE

20 Minute AMRAP:

10 Pull-Ups

10 Power Snatch (75/45)

10 Wall Balls

Run 200 Meters

NOTE: Post rounds / reps completed…

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read for 30 minutes

 

Life Coach Program

PROGRAM NOTE: Backing off a bit this week as far as volume– and are going to be testing so that we can begin a new cycle on next Monday. Hopefully you can set some new PR’s this week 🙂

CLEAR

3 Sets (not for time) of:

3-5 Muscle Ups

10 Pistols (5 each leg)

30 Double Unders

STRONG

A. In 7 sets, find your 1RM in the Low Bar: 5(65), 4(75), 3(80), 2 (85), 1 (90), 1 (95), 1 (100+).

B. Max Low Bar Reps @ 85% of todays 1RM

C. Find your 1RM in the Clean

NOTE: Post loads and reps…

BALANCE

A. 2 sets of:

Max UNBROKEN Pull-Ups

…….rest 2 minutes

Max UNBROKEN Ring Dips

…….rest 2 minutes

Max UNBROKEN Strict HSPU

…….rest 2 minutes

B. Complete 15-10-5 reps for time of:

Thruster (115/75)–take from ground

Burpee Bar Hop

NOTE: This is a tester and is to be done @ 100% effort and as fast as you can…Shouldn’t take you long…Post Reps for A, and time for B…

 

SPIRITUAL WORK

A. Cool down walk for 5 minutes — prayer & gratitude

B. Read 2o minutes X 2 (two different spots)