The Daily Experience 10/23/14

REMOTE PROGRAM

A. Run a 5k for time (be creative of your route)

B. Pray / meditate for 15 minutes on site.

C. Send out a thank you text

Spiritual Work

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

 

STUDENT PROGRAM

Clear

A. 5 minute jog @ 70%

B. 30 HSPU’s (not for time)

Strong

A. Low Bar Session:

3 sets of:

5 Low Bar, AHAP (5-10 lbs heavier than last week)

5 High Box Jumps (high as possible)

…….rest 2 minutes

Note: post loads + ring dip reps.

Balance

3 rounds for time of:

100 yard hill KB Farmer Carry (55/35–one KB; carry any way)

15 Goblet Squat (55/35–at top of hill)

100 yard down hill KB Farmer Carry (55/35)

15 Burpees (at bottom of hill–on some grass)

Note: post total reps….

Spiritual Work

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

 

LIFE COACH PROGRAM

Clear

A. 5 Minutes of mobility / skill work

Strong

A. Power Snatch: 4 x 5 @ 80% of 5RM

B. Power Clean + Push Jerk: 4 x 5 @ 80% of 5RM

C. Low Bar Session:

Set 1: 3 rep max

Set 2: 3 reps @ 95% of 5rm.

Set 3: 3 reps @ 90% of 5rm.

Set 4: Max Effort @ 75% of 3rm.

Low Bar Note: 1st week of 3’s. Post how you do. You should be slightly heavier than your recent 5RM.

Balance

Tester–“FRAN”

21, 15, 9 of:

Thruster (95/65)

Pull-Ups

(outlaw emphasis)

Note: post time completed

Spiritual Work

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