The Weekend Experience

Gym Experience

A. Bench Press: 4 x 7 (Heavier than last week on all 4 sets)

…….+

B. EMOM for 20 minutes perform:

Min. 1: 8 Low Bar @ 83% of Thursdays 7RM

Min. 2: 6 Muscle Ups (bar or ring)

Min. 3: 8 Calorie Rows

Min. 4: 6 Burpees over Erg

…….+

C. Jog for 10 minutes @ z1 pace (outside if the weather lets you)

 

The Hill Running Experience

Note: if you didn’t get one this in last week then do it this week. If you did it last week, then do it again, only in another location. Make it happen.

A. Start out on a flat jog, but then travel into some hills up in a highland neighborhood. Walk where needed, but challenge yourself on the hills, sprinting every now and again. Do this plugged in and go for about a 45 minute experience. Take a picture and text or email it to me with a small paragraph describing the experience.

B. Read 20 minutes

C. Send out a thank you text.

 

Spiritual Work

A. Over the weekend, read 20 minutes X 5 or more.

B. Spend time with family, and also seek to have a beautiful conversation with someone in your family.

C. Write about the weekend experience.

The Daily Experience 1/30/15

Mona #170 Clean & Jerk. Impressive. She has really turned a corner in her training. I expect to see more and more videos of her.

 

Remote Program

A. Go for a 30 minute jogging / walking experience. Jog a little, walk a little, for 30 minutes

B. Send out a text of gratitude.

C. Read for 20 minutes in somewhere that is unique.

 

Student Program

Clear

3 sets of:

3 front squat (light, but build)

5-7 strict pull-ups

…….rest 90 seconds

Strong (wk 2)

A. In 3-4 work sets, build to a tough 5 reps in the Hang Clean (just above knee); rest 90 seconds–drop each time

B. In 3 work sets, build to a tough 5 reps in the Clean high pull; rest 90 seconds (start load with last set done on A)

Note: log, and technique needs to be perfect. Your hope is to linear progress each week, with perfect technique.

Balance

A. On a 6 minute running clock, build to a tough single in the snatch.

…….then rest 3 minutes

B. For Time Complete:

25 Burpees

10 Snatch (full–135/95)

25 CTB Pull-Ups

Row 750 meters

25 CTB Pull-Ups

10 Snatch (full–135/95)

25 Burpees

Note: post time completed..

 

Life Coach Program

Clear

A. 3 minutes of double unders @ 80%

…….rest 1 minute

B. 3 minutes of burpee box jump overs (24–slow & controlled, stepping down)

Strong

A. Snatch from mid thigh – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

B. Jerk drives – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

C. 3 position clean (1 each top down) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

D. Rdl (%1rm clean) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

(outlaw emphasis)

Balance

3 sets of:

Row 1K @ 95%

…….rest 2 minutes

Why WAR is Successful

Why WAR is Successful

by WAR Life Coach Spencer Hunsaker

The reason that the WAR program is so successful is because people can become addicted to intense training when shit hits the fan and life gets hard. They can come into WAR, bust their ass for two hours, go to that dark place of being uncomfortable, and actually learn to enjoy it. They will learn that the dark uncomfortable place that they experience while training is actually a safe place.

In the WAR gym experience there are no math tests, no bills, no 10 hour work days; there is only our will to continue pushing through the training.

I’m thankful for the WAR lifestyle. I’m a different dude because of it.

Keep training hard everyone…

The Daily Experience 1/29/15

Good to have Garrick back around. He brings a good energy into the gym 🙂

Study Programming

Please study the programming before coming so that you can understand the flow of the training. The programming is getting more technical, so it would help us out a ton if you came ready with an idea of your #’s, and where and when you will need to scale if you are one who needs to scale. We put a lot of time into the blog and programming, so please help us out by doing your part and studying it.

Also, Dan is going to programming a novice program on the other white board.

Make it happen. Lets all keep working hard at getting better 🙂

 

Remote Program

A. 30 burpees

…..then read for 3 minutes

B. Run for 10 minutes

…..then read for 3 minutes

C. 50 HR Push-Ups

…..then read for 3 minutes

D. 30 Burpees

…..then walk and say a prayer while cooling down

 

Student Program

Clear

A. Row 5 minutes @ 80% (work on gratitude & get focused for training)

B. 30 perfect push-ups (sets of 10)–getting loose for strong

C. 30 perfect air squats–getting loose for strong

Strong (wk 2)

A. In 3-4 work sets, build to a tough 7 reps in the Push Press; rest 2 min. (slightly better than last wk. on all sets)

B. In 4 work sets, build to a tough 7 reps in the Low Bar; rest 2 min. (slightly better than last wk. on all 4 sets)

Note: Be better than last week. Log. Perfect technique…

Balance

A. In 6 minutes, build to a tough single in the Split Jerk (log)

…….then rest 2 minutes and do B

B. 2 rounds for time of: 30 UB Wall Balls (10ft) + 15 HSPU

…….then rest 2 minutes and do C

C. 2 rounds for time of: 30 UB TnG Box Jumps (20) + 15 toes2bar

…….then rest 2 minutes and do D

D. 150 double unders

Note: Log #’s for A, B, C, D….

 

Life Coach Program

Clear

A. Complete 3 rounds (not for time)–get hot for strong.

5 sots press (bar/light)

5 strict HSPU

5 Goblet Squat (55)

5 burpee push-ups

Strong

A. Clean & jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]+% (attempt new 3rm, or do 2nd set at 90%), 1×[email protected]%

B. Snatch balance – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

C. Squat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

Balance

A. Complete (medium intensity):

16 TGU’s (35/25) –sets of 4 on each arm.

50 Anchored Sit-Ups

16 TGU’s (35/25)–sets of 4 on each arm

50 Anchored Sit-Ups

…….then rest 3 minutes and do B

B. Tester: AMRAP burpee pull-ups in 7 minutes

Note: post #’s and how all of this goes…

The Remote Experience

The Treadmill & Movie Experience

Experience Note: Go find a treadmill and make this experience happen. Be creative of where you find a treadmill. On part B, find a good movie. Go to the red box, look through Netflix; just find an inspirational movie even if it’s one you’ve already seen. Forest Gump, Shawshank Redemption, Rudy, etc.

A. On a treadmill perform:

Run for 4 min. on 5

Run for 4 min. on 6

Run for 4 min. on 7

Run for 3 min. on 7.5

Run for 90 seconds on 8

B. At night, before you go to bed, watch an inspirational movie. (old one or new one). Post what you watched.

C. Right before bed, have a quality prayer experience.

 

The Daily Experience 1/26/15

IMG_3984

Baseball & My Old Man

This is me and my old man getting inducted into the Utah Baseball Academy Hall of Fame. Baseball was good to me, and I sometimes tend to forget that. This was a good reminder for me that I need to always be respectful of the game of baseball. Baseball led me to a lot of places. I got to travel and live all over the country because of the game of baseball. The friends, experiences, and acquaintances I made over the years are priceless.

It was also cool to see how well respected my old man was by the baseball community. Every person in the place seemed to know who my father was, even coming over to shake his hand and thanking him for his passion and dedication to the game of baseball.

As a kid my father pushed me to be good at whatever it was that I was participating in, and that if I was gonna play something then I play it right and hard. He taught me that in order to be good at any craft then I must be willing to work harder than most so that when the time comes to compete, then I will be ready to compete.

These principles taught to me by my father about sports has rolled over into life. I’m thankful for my old man and baseball and the times that we shared practicing the game.

 

Remote Program

A. Complete:

Run for 10 minutes (medium intensity)

…….then read for 5 minutes

Run for 10 minutes (medium intensity)

…….then read for 5 minutes

B. Send out a text of gratitude

 

Student Program

Note: Get moving through this, as its a little longer. Have all your numbers ready before coming to the gym so that you can get this done.

Clear

3 sets of:

5 snatch balance (start light but build)

15 UB supine ring pull-ups (ROM–all the way down, all the way up)–3 more than last week.

…….rest 90 seconds

Strong (wk 2)

A. In 3-4 work sets, build to a tough 5 reps in the Hang Snatch (just above knee); rest 90 seconds (drop each time)

B. In 3-4 work sets, build to a tough 5 reps in the Snatch high pull; rest 90 seconds (start load with last set done on A)

Note: log, and technique needs to be perfect. Your hope is to linear progress each week, with perfect technique.

Balance

A. On a 6 minute running clock, build to a 1RM in the Power Clean.

…….then rest 3 minutes and do B

B. 5 sets of:

5 Power Cleans @ 80% (A-1RM)

…….rest 30 seconds

15 UB Pull-Ups (butterfly)

…….rest 1 minute

C. 25 UB KBS; rest 1 min. X 3 (70/55)–clear ears and stick to rest

Note: post A, B, C

 

Life Coach Program

Clear

1 set @ 80%: (get hot)

30 wall balls (not unbroken)

30 strict pull-ups (get through them in 5’s)

30 slow burpees (a good controlled pace)

Strong

A. Haulting snatch pull (pause just below knee for 3 sec then finish pull) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

B. Jerk balance – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

C. Overhead squat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

D. Hypers(3×8 with weight)

(outlaw emphasis)

Balance

5 sets of:

60 second weighted plank hold (45/25)

…….rest 15 seconds

60 seconds of double unders (sets of 15)

…….rest 15 seconds

60 seconds of rowing @ 80%

…….rest 15 seconds

60 seconds of Russian KBS (sets of 10)

…….rest 15 seconds

Note: post how this goes….

 

 

The Daily Experience 1/26/15

A couple of recommendations

I would strongly recommend that if you are following life coach, then follow the life coach and not jump back and do the student conditioning, though that is just me. In doing so you might conflict your training, making it so you are overtraining, so just be careful and smart with how you are training.

Remember, if you are one who is following the life coach then you are placing an emphasis on learning how to use a barbell, so the balance in the life coach will reflect that. In the life coach, you need to move through the programming without resting too long, and sharing bars is not the way to go. If you are training with one other person who is on the same page as you in your training (strength levels, etc), then that will obviously be fine, but you should both work together in an effort to push each other to go hard. Move through the program and you will get the most out of the program. If you are resting too much and not staying focused then you will lack intensity, and will therefore run the risk of injury. Handling a barbell is a serious game, so take it serious. Always check on whats behind and in front of you. We need to have good gym etiquette, and that means being cautious and courteous so that everyone can have a good and safe experience in the WAR gym.

Oh yeah, and one more thing: PUT YOUR SHIT AWAY 🙂

Thanks, Make it Happen Cap’ns

 

Remote Program

A. For time complete:

Run 800 meters

75 Air Squats

Run 800 meters

75 Push-Ups

B. While cooling down, say a prayer of gratitude.

C. Read for 20 minutes (something spiritual / scriptures)

 

Student Program

Clear

3 rounds @ 90%:

30 double unders

15ft Hand Stand Walk (or 30 second hand stand hold)

Note: post how you do…

Strong (wk 2)

A. In 3 work sets, build to a tough 7 reps in the SJ; rest 90 seconds (slightly heavier than last week)

B. In 3-4 work sets, build to a tough 7 reps in the FS; rest 90 seconds (slightly heavier than last week)

Note: log. Technique needs to be perfect. Your hope is to linear progress each week, with perfect technique.

Balance

A. 21-15-9 for time:

Thrusters (115/85)

Burpee Box Jump Overs (24/20)

…….then directly after finishing A go into B

B. 50 ring dips (perfect range of motion)

Note: post time when completed with A & B.

 

Life Coach Program

Clear

A. Row 7 min. @ 70% (meditative thought. Get you your mind ready)

B. Play with a bar for 5 minutes (skill work)

Strong 

Note: Anywhere it says 90+ means it’s an attempt at a new 3RM. Get after it..

A. snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]+%, 1×[email protected]%

B. Jerk from blocks – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

C. Clean from mid thigh – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%, 1×[email protected]%

(outlaw emphasis)

Balance

EMOM for 20 minutes:

min. 1: 10 Fast Burpees

min. 2: 2 TGU’s (55/35)–1 each arm

min. 3: 10 GHD Sit-Ups

min. 4: 2 TGU’s (55/35)–1 each arm

Note: post how this goes….

The Weekend Experience

I love this picture. Makes me think about the importance of being a good father. True happiness comes within the family moments.

 

Gym Experience

A. Bench Press: 4 x 7 (4 work sets–28 good reps)

…….+

B. EMOM for 15 minutes perform:

Min. 1: 10 Low Bar @ 80% of Thursdays 7RM

Min. 2: 5 Muscle Ups (bar or ring)

Min. 3: 10 Fast Burpees

…….+

C. Jog for 10 minutes @ z1 pace (outside if the weather lets you)

 

The Hill Running Experience

A. Start out on a flat jog, but then travel into some hills up in a highland neighborhood. Walk where needed, but challenge yourself on the hills, sprinting every now and again. Do this plugged in and go for about a 45 minute experience. Take a picture and text or email it to me with a small paragraph describing the experience.

B. Read 20 minutes

C. Send out a thank you text.

 

Spiritual Work

A. Over the weekend, read 20 minutes X 5 or more.

B. Spend time with family, and also seek to have a beautiful conversation with someone in your family.

C. Write about the weekend experience.

The Gym Experience 1/23/15

Ben Simms. What a cool cat this dude is. There is a bunch of cool cats in WAR. I like cool cats. Lets all focus on being cool cats like Ben 🙂

It’s Friday

Let’s GO. If you’ve been carrying a poor me attitude, then it’s time to change it. Everyone is doing awesome. We are wrapping up the first week of the 12 week cycle. Make sure you are paying attention to the details of your training. Ask questions, and be bold. Don’t be too mechanical, but look for the creativity. Stay on track with you range of motion. We are looking for solid reps; and if you do a set that isn’t so solid because you went too heavy, then back it down and do solid reps.

 

Remote Program

A. Go for a 30 minute jogging / walking experience. Jog a little, walk a little, for 30 minutes

B. Send out a text of gratitude.

C. Read for 20 minutes in somewhere that is unique.

 

Student Program

Clear

3 sets of:

5 Front Squat (light, but build)

10 single arm db/kb bent over rows (med.heavy, 10 each arm)

…….rest 90 seconds

Strong (wk 1)

A. In 4 work sets, build to a tough 5 reps in the Power Pos. Clean; rest 90 seconds (doesn’t have to be UB)

B. In 4 work sets, build to a tough 5 reps in the Clean high pull; rest 90 seconds (start load with last set done on A)

Note: log, and technique needs to be perfect. Your hope is to linear progress each week, with perfect technique.

Balance

A. AMRAP in 7 minutes of:

5 Full Snatch (115/85)

10 Pull-Ups (kipp, not butterfly)

…….then rest for 3 minutes and do B.

B. AMRAP in 7 minutes of:

5 Sumo Dead Lift High Pull (115/85)

10 Calorie Rows

Note: post rounds / reps for A & B.

 

Life Coach Program

Clear

A. 3 minutes of double unders @ 80%

…….rest 1 minute

B. 3 minutes of burpee box jump overs (24–slow & controlled, stepping down)

Strong

A. Snatch pulls (%1rm sn) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

B. Split jerk behind neck (%1rm jerk) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

C. Lunge (bar on back) 2 each leg (based on 1rm clean) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

D. GHD Back Extensions: 8-12 (weighted)

(outlaw emphasis)

Balance

A. 25 Unbroken Russian KBS; rest 2 minutes x 3

B. 15 GHD Sit-Ups; rest 2 minutes x 3

C. If possible, jog for 7 minutes @ z1 pace (prayer & meditative thought)

The Daily Experience 1/22/15

IMG_3965

The Spiritual Program of WAR

This is the spot where I did a lot of my spiritual work yesterday. This is an old cemetery in Ogden, and it was a magical experience. Again, these are what keep me sober the most. At this spot I read mostly, but then I walked around and looked at the old tombstones, and worked on prayer.

The spiritual side of the WAR program, if participated in, is where the most change for you will take place. This experience created a new memory for me to lean on when I am struggling in my mind. Now I have this spot to go to and escape into my reading and day dreaming. I am a big fan of day dreaming.

Most are probably thinking that doing something like this is not for them, but it can be for you if you would just not be afraid to do something that is unordinary to you. I guess it is all dependent on how bad a person wants to change. If you want to change bad enough, then self introspection, reading, meditative thought, and everything else that we talk of in WAR will be tried by you instead of just heard by you.

Try the spiritual piece of the WAR program. Don’t just be a gym rat, but become intelligent.

 

Remote Program

A. For time complete:

100 walking lunges

75 bench dips

50 burpees

B. While cooling down, say a prayer of gratitude.

C. Read for 20 minutes (something spiritual / scriptures)

 

Student Program

Clear

AMRAP in 5 minutes @ 80%:

5 strict ring dips (deep range of motion)

5 burpee push-ups

Strong (wk 1)

A. In 4 work sets, build to a tough 7 reps in the Push Press; rest 90 seconds (Tech. over load)

B. In 4 work sets, build to a tough 7 reps in the Low Bar; rest 90 seconds (ROM over load)

Note: log, and technique needs to be perfect. Your hope is to linear progress each week, with perfect technique.

Balance

A. 5 sets of:

20 UB Wall Balls

10 Toes2Bar

20 UB TnG Box Jumps (20)

10 Strict HSPU

…….rest 2 minutes

Note: post time completed with including the rests…

 

Life Coach Program

Clear

Complete (not for time):

30 Thrusters (bar)

30 calorie rows

30 HSPU

30 High Box Jumps (30)–step down

Strong

A. Clean & jerk (%1rm c/j) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

B. Snatch balance (%1rm sn) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

C. Front squat(%1rm front squat) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

Balance

Complete (medium intensity):

12 TGU’s (35/25)–slow & controlled

Row 15 minutes (conversation pace)

12 TGU’s (35/25)–slow & controlled

Row 15 minutes (conversation pace)

Note: post #’s and how all of this goes…