The Weekend Experience

My buddy Boyer in 4th place going into day #2.

TRACK EXPERIENCE

A. 10 minute jog (meditate / pray)

B. Run 200 meters @ 80%; jog 200 meters @ 50% X 7

C. 100 meter sprints @ 95%; rest 2 minutes x 6

D. On football field perform 50 yard latter for time (10 out 10 back, 20 out 20 back, etc)

E. At track, read for 30 minutes + pray / meditate

 

GYM EXPERIENCE

Clear

10 Minutes of hand stand walk practice (post how it went)

Strong

A. Push Press: 3 RM

B. Bench Press: 3 (70), 3 (80). + Max Reps @ 90%

C. 20 Weighted Ring Dips (as heavy as possible) x 3 (heavier than last week)

NOTE: Post loads + how this goes.

Balance

4 Rounds for a total working time of:

Run 400 meters

15 CTB Pull-Ups

15 Target Burpees–6 inches

…….rest 1:1 (rest period is same length as work period)

NOTE: Post time completed…

 

The Daily Experience 5/30/14

REMOTE PROGRAM

AM (earlier the better–just before sunrise)

A. Tester: Run 5k (post time completed–different location than last)

B. Read for 20 minutes…

PM (later the better–just before dark)

A. Sprint 40 yards (on a medium grade hill); walk/meditate for 1 minutes X 6

B. Tabata Sit-Ups- 3 minutes (take low score)

C. Read for 20 minutes (on site)

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

 

STUDENT / LIFE COACH PROGRAM

Clear

A. Row or Run for 5 minutes @ 70%

B. Warm-Up with a 45/35 lb bar for 3-5 minutes doing: Muscle Snatch, Thruster, press, jerk (this is to be practice / getting you loose for the STRONG–be creative)

Strong

A. Hang Power Snatch–3RM (drop each time)

B. Low Bar: 3 (70), 3 (80). + Max reps @ 90%

NOTE: Post loads + how this goes.

Balance

3 Rounds For Time Of:

10 HSPU OR 15 Hand Release Push-Ups

10 Squat Cleans (185/125)

24 Split Jumps (each jump counts 1 rep)

NOTE: Post time completed…

Spiritual Work

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

The Daily Experience 5/29/14

Purpose in the Art

Proper technique has to be achieved or your chance for linear progression will be no more. If you practice these movements poorly and without study, then only poor results will be achieved, which then your motivation to continue on in this sport will dwindle along with your hope for staying clear.

Now I’m not saying that one cannot stay clear without strength and conditioning in their life, because some can, and they do; but what I am saying is that those who are looking at this blog and are doing WAR have obviously found a power in strength and conditioning that has helped them to stay clear on some level. My belief, then, is that once they remove this powerful force of strength and conditioning from their lives, then the void will return, and so will their poor habit, causing their purpose for living the beautiful Art of WAR to be lost.

WAR helps us to feel accomplished, worthwhile, and purposeful. Purposeful, in that it gives us the opportunity to get good at something. There is now a purpose for us to be disciplined nutritionally, physically, mentally, and spiritually– because of our new want to get good at living the full Art of WAR. I believe that if we focus on getting good at living the Art of War then we will get good at performing in all of life, and will advance in our progression from being a student to now becoming a coach.

Click to keep reading

 

REMOTE PROGRAM

A. EMOM for 15 min:

Min 1: 10 Burpee Broad Jumps

Min 2: 30 Jumping Lunges (15 each leg)

Min 3: 15 Hand Release Push-Ups OR 10 HSPU

NOTE: Post how this goes.

B. Read for 25 minutes on site….

C. 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. 3 min max double unders; rest 1 min; 3 min. max sit-ups

B. 3 sets of: 10 Toes2bar + 10 Ring Dips

Strong

A. Quickly, build to a tough single in the snatch

B. 4 Sets of: 3 Hang Power Snatch + 3 OHS (build in load)

NOTE: post loads + how you did

Balance

Complete 4 rounds for time of:

10 OHS (115/75)

10 Burpee Bar Hops

10 KBS (55/35)

10 Pull-Ups

NOTE: Post time 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 @ 90%

30 Double Unders

15 Fast Burpees

…….rest 90 seconds

Strong

A. Pause Clean (2 second count above knee)–find 5 RM

B. Pendlay Row: 5 reps X 4. (4 heavy heavy sets–make sure you pause at the bottom for 1 sec)

NOTE: Post loads + how it all goes

Balance

4 Rounds of:

3 min. to row 500m (all out)–rest the remainder of minute

1 min. max effort muscle ups

…….rest 1 minute

NOTE: Post row times + muscle ups done each round…

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.

 

Purpose in the Art

Purpose in the Art

Proper technique has to be achieved or your chance for linear progression will be no more. If you practice these movements poorly and without study, then only poor results will be achieved, which then your motivation to continue on in this sport will dwindle along with your hope for staying clear.

Now I’m not saying that one cannot stay clear without strength and conditioning in their life, because some can, and they do; but what I am saying is that those who are looking at this blog and are doing WAR have obviously found a power in strength and conditioning that has helped them to stay clear on some level. My belief, then, is that once they remove this powerful force of strength and conditioning from their lives, then the void will return, and so will their poor habit, causing their purpose for living the beautiful Art of WAR to be lost.

WAR helps us to feel accomplished, worthwhile, and purposeful. Purposeful, in that it gives us the opportunity to get good at something. There is now a purpose for us to be disciplined nutritionally, physically, mentally, and spiritually– because of our new want to get good at living the full Art of WAR. I believe that if we focus on getting good at living the Art of War then we will get good at performing in all of life, and will advance in our progression from being a student to now becoming a coach.

If we d0, however, develop in the Art of WAR and advance in our growth to becoming a life coach, then we will have obviously found our confident selves, since no coach takes on the role of being a coach who is not confident. This means, then, that the only way for us to become an effective life coach is by first living the Art of WAR ourselves, and with a passion, so that we can receive insight and inspiration as we live it each day.

Though I should warn you that addiction is progressive and seems to go in a circle. We might change for a time, but only for a time, in which we will eventually become quick to forget the art that helped us to change, and now being pulled back into becoming the same person we once were; and round and round we will go.

We can, however, break this monotonous circle of relapse if we will remain faithful to living the Art of WAR. Our days need to be filled up with the WAR Art no matter how busy we might be. There needs to be time set aside for our reading, prayer, strength and conditioning, remote experiences, and of course for our families. If we don’t take care of these core values then our foundation becomes weak and will eventually crumble.

We all should hope to become life coaches, though I have the feeling that many will like the idea, but won’t have what it takes to truly make it happen, since making it happen is directly linked to how well they perform each day in the WAR Lifestyle.

 

The Remote Experience

Hiking Experience

A. Perform a 45 minute hike (moderate / high intensity) with carrying a light camel back load.

B. Meditate / prayer at the top

The Daily Experience 5/27/14

Thanks to all who came out to the Memorial Day experience

If You Do Relapse

If you do happen to relapse, then stop pouting and go in and lift weights at a high intensity so you can feel accomplished and changed. No one is going to feel sorry for you so you might as well not feel sorry for yourself. Yeah, it is true, you might feel like shit this next day, but you did it to yourself so grind through it and keep on living the WAR lifestyle.

You can go one of two ways at this point: you can travel back into the life of having a poor habit, or you can put the WAR medication back into your system with having a renewed vigor to do even better in all of life, then making your relapse a priceless learning experience.

Don’t be a constant seeker of encouragement, but be one who encourages your own self to perform in an intense way within the WAR lifestyle. Make certain that you prepare your food for the week, be scheduled with your training partners, make time for reading, and lose the “I just don’t have time” attitude; such a demeanor is only laying the claim to being lazy and a quitter. You are not the only one in the world who is busy and stressed, so stop moping around and acting like it’s all about you.

Click to keep reading…

REMOTE PROGRAM

A. For time complete:

30 Burpees

Run 200 Meters

40 Air Squats

Run 200 Meters

50 Push-Ups

Run 200 Meters

B. 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. Ring Plank Holds-on 1 off 1 x 4

B. Max Double Unders in 3 min.

Strong

A. Low Bar: 5 (70), 5 (80), 2 (85), 3 (90), 1 (100+)

NOTE: Post loads…

Balance

2 Rounds of:

2 Min. of: Push-Ups

…….rest 2 minutes

2 Min of: Hang Power Clean (135/95)

…….rest 2 minutes

2 Min of: calorie rows

…….rest 2 minutes

NOTE: Post total reps..

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

3 Sets of:

10 Weighted Pressing Sit-Ups (heavy)

Strong

A.  Hang Power Snatch (above knee): 5RM –drop each set

NOTE: Be better than last week.

B. Strict Shoulder Press. + 3 (70), 3 (80), Max Reps @ 90..

NOTE: Post loads….

Balance

15 Minute AMRAP of:

200 Meter Overhead Plate Carry (45/25)

20 Pull-Ups

30 Lateral Plate Jumps (each jump counts 1- touch plate on top)

15 Strict HSPU

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…

 

If You Do Relapse

If You Do Relapse

If you do happen to relapse, then stop pouting and go in and lift weights at a high intensity so you can feel accomplished and changed. No one is going to feel sorry for you so you might as well not feel sorry for yourself. Yeah, it is true, you might feel like shit this next day, but you did it to yourself so grind through it and keep on living the WAR lifestyle.

You can go one of two ways at this point: you can travel back into the life of having a poor habit, or you can put the WAR medication back into your system with having a renewed vigor to do even better in all of life, then making your relapse a priceless learning experience.

Don’t be a constant seeker of encouragement, but be one who encourages your own self to perform in an intense way within the WAR lifestyle. Make certain that you prepare your food for the week, be scheduled with your training partners, make time for reading, and lose the “I just don’t have time” attitude; such a demeanor is only laying the claim to you being lazy and a quitter. You are not the only one in the world who is busy and stressed, so stop moping around and acting like it’s all about you.

You have learned a great way of life, and have tools that most addicts would love to have in their bag; so when you choose not to use those tools that most don’t have, you are not only doing a huge disservice to yourself, but also to the beautiful WAR Lifestyle that you were so privileged to be taught.

The WAR lifestyle is a privilege to be learned. Most will never be taught the true art of it because most don’t have what it takes to learn it. However, for you–you did have what it takes to learn it, and you did learn it; and for you to now travel back into your old lazy way of life means that you do not respect the WAR way of life, which does piss off all of those members of WAR who are serious partakers of the lifestyle due to them now having to witness you being casual in your efforts to living a way of life that they all hold so dear.

The Daily Experience 5/26/14

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

MacPherson was born July 20, 1986 in Long Beach, Calif. and graduated from Los Alamitos High School. He enlisted in the U.S. Army in May 2007 and completed One Station Unit Training at Fort Benning, Ga., as an infantryman. After graduating from the Basic Airborne Course there, he was assigned to the Ranger Assessment and Selection Program also at Fort Benning.

MacPherson graduated from the Ranger Assessment and Selection Program and was then assigned to Headquarters and Headquarters Company, 2nd Bn., 75th Ranger Regiment in December 2007, where he served as a mortarman. After three years, he was assigned to Company D where he served as a Fire Team Leader.

His military education includes the Basic Airborne Course, Ranger Assessment and Selection Program, U.S. Army Ranger School, Infantry Mortar Leader’s Course, Survival, Evasion, Resistance and Escape Course (SERE), and the Warrior Leader Course.

His awards and decorations include the Ranger Tab, the Combat Infantryman’s Badge, the Expert Infantryman’s Badge, the Parachutist Badge, and the U.S. Army Expert Rifle Marksmanship Qualification Badge.

MacPherson has also been awarded the Bronze Star Medal with Valor, Army Commendation Medal, Army Achievement Medal, Army Good Conduct Medal, National Defense Service Medal, Afghanistan Campaign Medal with three Campaign Stars, Iraq Campaign Medal with Campaign Star, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the NATO Medal.

He was posthumously awarded the Bronze Star Medal, Meritorious Service and Purple Heart.

MacPherson is survived by his wife, Claudia MacPherson, and their son, Brayden of Tacoma, Wash., and his parents, Troy and Diona MacPherson of Long Beach, Calif.

As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life for others and distinguished himself as a member of the Army’s premier direct action raid force and fought valiantly as he served his fellow Rangers and our great Nation.

 

WAR PROGRAM NOTE: No night classes tonight due to it being a holiday. A group is doing this workout @ 2:30 if you can make it.

STUDENT PROGRAM

“Tommy Mac”

2 Rounds For time:

12 Burpees

12 Thruster 115/75#

12 Burpees

12 Power Snatch 115/75#

12 Burpees

12 Push Jerks 115/75#

12 Burpees

12 Hang Squat Clean 115/75#

12 Burpees

12 OHS 115/75#

NOTE: Post time completed…

 

LIFE COACH PROGRAM

Clear

3 sets of:

15 GHD Back Extensions

Strong

A. Dead Lift: 3 (70), 3 (80) + Max Reps @ 90

Balance

“Tommy Mac”

2 Rounds For time:

12 Burpees

12 Thruster 115/75#

12 Burpees

12 Power Snatch 115/75#

12 Burpees

12 Push Jerks 115/75#

12 Burpees

12 Hang Squat Clean 115/75#

12 Burpees

12 OHS 115/75#

NOTE: Post time completed..

 

The Weekend Experience

TRACK EXPERIENCE

A. For Time Complete:

Run 400 Meters (1 lap)

20 Burpees

Run 800 Meters (2 laps)

15 Burpees

Run 1200 Meters (3 laps)

10 Burpees

…….and then rest for 3 minutes

B. 100 Jumping Switch Lunges

C. At track, read for 30 minutes + pray / meditate

 

GYM EXPERIENCE

Clear

3 sets of:

10 HSPU (elevated)

15 Toes2Bar

…….rest 1 minute

Strong

A. Push Press: 5 RM

B. Bench Press: 5 (65), 5 (75). + Max Reps @ 85%

C. 20 Weighted Ring Dips (as heavy as possible) x 3 (just chip–don’t need to be UB)

NOTE: Post loads + how this goes.

Balance

For time compete:

Run 800 Meters

100 KB snatches (55/35–5o R/50L, done in anyway)

Run 800 Meters

NOTE: Post time completed…

 

SPIRITUAL WORK

A. Make a conscious effort to spend time with family

B. Read & study for 45 minutes X 3 (same spot each time)

C. Write for 20 minutes X 3 (creative writing)

The Daily Experience 5/23/14

REMOTE PROGRAM

AM (earlier the better–just before sunrise)

A. Tester: Run 5k (post time completed)

B. Read for 20 minutes…

PM (later the better–just before dark)

A. Sprint 100 yards (on grass); walk/meditate for 2 minutes X 5

B. Tabata Burpees- 3 minutes (take low score)

C. Read for 20 minutes (on site)

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

 

STUDENT / LIFE COACH PROGRAM

Clear

A. Run for 5 minutes @ 70%

B. Warm-Up with a 45/35 lb bar for 3-5 minutes doing: Muscle Snatch, Thruster, press, jerk (this is to be practice / getting you loose for the STRONG–be creative)

Strong

A. Hang Snatch–5RM (drop each time)

B. Low Bar: 5 (65), 5 (75). + Max reps @ 85%

NOTE: Post loads + how this goes.

Balance

3 Rounds For Time Of:

10 Muscle Ups OR 10 Burpee CTB pull-ups

10 Front Squat (185/135)

NOTE: Post time completed…

Spiritual Work

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