The Remote Experience 4/1/15

A Hiking Experience

A. Go for a 45 minute hike, moderate intensity, with carrying a light load (book, water, food) and being plugged in to an audio book on the way up, but then music on the way back.

B. At the top, work on prayer, gratitude, and meditative thought + Read for 20 minutes

C. On way down, let your listening to music lead you to day dreaming about positive things.

D. Send out an I love you text, or a text of appreciation to someone.

The Daily Experience 3/31/15

Remote Program

A. Complete:

10 minute jog in a unique locations while listening to a great playlist

10 minute walk now listening to an audio book or music

10 minute jog, listening again to music.

B. Send out a text of gratitude

 

Student Program

Clear

3 sets of:

3 snatch balance (light but build)

10 Ring Pull-Ups

Strong (Phase 3: wk 3)

A. Snatch (full):

1) Find 2RM (not tng –drop)

2) 2 @ 95%

3) 2 @ 90%

B. Snatch Pulls (use straps): 3 x 2 (go heavy)

Note: log loads….

Balance

3-5 sets of:

5 TnG Clean (full–155/105)

7 Burpee Bar Hops

21 UB KBS (70/55)

…….rest 2 minutes

Note: post 3-5 times.

 

Life Coach Program

Clear

A. 5 minute Z1 row (meditative thought. Get ready in your head)

B. 5 minutes of mobility work (shoulders, knees, biceps, foam roll, etc)

Strong

A. snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

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

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

(outlaw emphasis)

Balance

A. Build to a tough single in the Low Bar (slightly under 3RM attempt)

+

Low Bar Session:

1) Find 3RM

2) 3 @ 95% of 3RM

3) 3 @ 90% of 3RM x 2

Note: post how this goes.

The Cycle Is Repeating

The Cycle Is Repeating

by the Dragon

And now you have severe back and leg pain once again, making it easy for me to float the idea of opiate into your mind. You can’t get comfortable can you? Your back aches, your left leg throbs, but you won’t stop training because you need training to help you stay sober right? You love the high you get from setting a new PR and feeling stronger than most. You love making your vain posts on Instagram and Facebook as you try to get people to follow you in an effort to raise your popularity levels so that you can promote your cause of leading people out of the depths of addiction. But how in the world are you ever going to totally rid your own self from addiction if what you are doing through intense weightlifting is causing you to crave the opiate escape due to you always being uncomfortable and in pain? What a fascinating paradox this forms, and when it’s all said and done my hope is that you will give into the belief that opiate will be a necessity in your life in order for you to feel comfortable, safe, and even normal in the world.

Also, with all of the new ideas concerning the use of marijuana for medicinal purposes is making you lean on the concept that if you smoke weed then it is surely better than taking opiates. Is it better for you to smoke weed than to take opiates? It just may be, however, such a practice is merely a bandaid and will not fix the opiate problem and will more than likely lead you to the constant want to escape through weed in the same way that you constantly want to escape through opiate, ultimately holding you back from making real progress in this life. Remember, I don’t like progress, and yes the pot is my second choice for you, but I will take it for now since I know that it will stall you out and will eventually lead you back to opiate.

Also, God is constantly trying to get you to experience His spiritual highs of exercise, reading of Him, and of course prayer and obedience to His lifestyle: so when you are off escaping in my world then you experience a disconnect from God that causes you to feel empty, scared, and lost; therefore, you never can feel content or comfortable. When you try and escape your physical and mental pain by way of opiate or weed, then you experience spiritual pain. And when you go on and participate in Gods spiritual lifestyle, then you feel uncomfortable physically and sometimes mentally, which throws the opiate craving back into your mind since his memory tells you that he can help you with both the physical and mental pain.

But you do know that opiate and weed are not the answer, and that Gods way is the solution to you finding lasting joy and peace in this life. It’s not as if the back pain is completely unbearable, nor are the stresses of life, but for the reason of pain and stress being linked to the memory of past opiate abuse as being the cure, is now causing a constant mental WAR to take place in your mind that poses quite the challenge. Your family, friends, and all people seem to notice when you are in such a mind battle; and when they notice you feel an even stronger desire to feel normal, which feeds your want for opiate even more, since opiate makes you feel warm and normal.

What are you going to do?

The Daily Experience 3/29/15

Remote Program

Note: perform this in a unique area, one full of grass, trees, and beauty.

A. Run for 5 minutes (prayer / gratitude)

B. 5 sets at 100% effort of:

5 Burpeees

Run for 60 seconds

20 sit-ups

20 push-ups

…….rest 2 minutes

C. Run for 5 minutes (prayer / gratitude)

D. Read for 20 minutes (In a unique / beautiful spot)

 

Student Program

Note: last week of the 12 week program. We will de-load next week and then test the following week. Go hard this week, and hopefully those of you who have been diligently following the program will find yourself improved immensely. It will be fun for you to look back through your gym journals to see how far you have come.

Clear

3 sets @ 90%:

25 Ft. Hand Stand Walk (scaled– 40 sec hand stand hold)

16 KB Snatch (55/35 – 8 each arm)

Note: post time. Also, post if you are getting better at hand stand walks

Strong (phase 3: wk 3)

A. Split Jerk (advanced: off of blocks)

1) Quickly, build to a tough single in the SJ (under 3RM)

2) SJ 3RM

3) SJ @ 95% of 3rm

4) SJ @ 90% of 3RM

B. Front Squat

1) Quickly, build to a tough single in the FS (just under 3RM)

2) FS 3RM

3) FS @ 95% of 3rm

4) FS @ 90% of 3RM x 2

Note: perfect technique. Be better than last week…

Balance

A. For Time Complete:

50 Calorie Rows

50 Jumping Pull-Ups

50 Push Press (bar)

50 KBS 55/35

50 Box Jumps (20)

50 Wall Balls

50 Bupees

50 Double Unders

Note: post time completed…

 

Life Coach Program

Clear

3 sets @ 80%:

30 double unders

15 Burpee Push-Ups (good and controlled)

Strong

A. Push press – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 6×[email protected]%

B. Squat (high bar) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 6×[email protected]%

(outlaw emphasis)

Balance

5 sets of:

10-15 weighted push-ups

10-15 reverse pull-ups (weighted if you can get 10+ being weighted)

Note: Post how this goes.

The Weekend Experience

Be Happy & Active

Be creative! If you are unhappy, then go and participate in something that is healthy; something that might be totally unique to what you are used to doing. Go out and find your happy self. Just because you may feel sad one day doesn’t mean that you are unhappy. It just means that you are sad for a moment, but a moment later all can change if you will get up and create an active healthy experience for yourself.

Be active!!

 

Gym Experience

A. 10 minutes of mobility / skill work –get hot and ready for the strong.

+

B. Power clean – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

C. Push press – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 6×[email protected]%

D. Squat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 6×[email protected]%

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

F. Good morning – work up to 3 sets of 5 at moderate intensity

 

Track Experience

A. Run 1 mile (gratitude / prayer)

B. 10 Explosive High Jumps (bring knees up); rest 2 minutes x 3 (on football field)

C. 10 minutes of hand stand walk practice

D. Run 200 meters @ 90% + Run 200 meters @ 60% x 6

E. On football field, sprint 100 yards; rest is walk/prayer back x 4

 

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 3/27/15

We are going to be going over to the club tomorrow at 5:30 for the final night of the open, so we will not be having the 6PM class. Come early.

Remote Program

A. Go for a 45 minute high intensity hike (plugged in to good sounding music–Go hard)

B. Send out a text of gratitude.

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

 

Student Program

Clear

A. 5 Jerk Balance (light / build)

B. 10 fast burpees; rest 30 seconds x 3

Strong (Phase 3: wk 2)

A. Clean (full):

1) Quickly, build to tough single.

2) Find 3RM

3) 3 @ 95%

4) 3 @ 90%

B. Clean Pulls:

1) 3 @ 100% (of A)

2) 3 @ 110%

3) 3 @ 120%

Note: log loads….

Balance (all out effort on these)

A. For Time Complete: Run 400 Meters + 30 Clean High Pulls (95/65)

…….then after A rest 3 minutes

B. For Time Complete: Run 400 meters + 30 Hang Squat Cleans (95/65)

…….then after B rest 3 minutes

C. For Time Complete: Run 400 meters + 3o Push Press (95/65)

Note: post 3 times.

 

Life Coach Program

Clear

A. 10 minutes of mobility / skill work / work with an empty bar

Strong

A. Clean Grip Bench:

1) Build to tough single

2) 3RM

3) 1×[email protected]%

4) 3×[email protected]%.

5) ME reps @ 80%

B. Lat Pull-Over Extensions: 4 x 8- 10 +8- 10

C. Pendlay Rows: 5 x 5, AHAP

Note: on a flat bench do similar to a tricep extension only get the lats more involved. After doing 10, then pump it 8-10 times. Challenge yourself on the loading.

(outlaw emphasis)

Balance

5 sets of:

10 fast burpees

Run 200 meters

…….rest 1 minute

Note: post how this goes.

The Daily Experience 3/26/15

Be Creative

Be creative in your workouts. Use your creative mind and be an artist. Also, work on gratitude, even in the gym experience. During the rest periods, or when in a burner, try and take your mind towards being thankful. Walking prayer leads to a beautiful mind frame.

Make it happen.

 

Remote Program

Note: do this one at a track if you can. If not, guesstimate distance at a park and have a good experience.

A. AMRAP in 15 minutes of:

Run 400 meters

10 Burpees

20 Air Squats

B. Read for 20 minutes

C. Say a prayer out loud.

 

Student Program

Clear

3 sets of (not for time):

6 HSPU

6 Strict Ring Dips

6 Burpee Push-Ups (controlled)

Strong (wave 3-wk 2)

A. Low Bar: build to a tough single (slightly under 3RM attempt)

1) Find 3RM

2) 3 @ 95% of 5RM

3) 3 @ 90% of 5RM

4) Every 2 minutes for 10 minutes perform: 4 Low Bar @ 85% of 3RM.

B. Push Press: build to a tough single (slightly under the 3RM)

1) Find 3RM

2) 3 @ 95%

3) 3 @ 90% rest 2 min. x 2

Balance

7 Rounds For Time Of:

Row 250 meters

7 OHS (95/65)

7 Burpees

Note: Post time completed…

 

Life Coach Program

Clear

A. 10 minutes of mobility work

B. 3 sets (not for time)

5 Sots Press (light, but more than you have been doing)

10 High Wall Balls

Strong

A. Push press – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 6×[email protected] 80%

B. Squat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 6×[email protected] 80%

(outlaw emphasis)

Balance

7 Rounds Of:

100 yd. Sled Pull–(fast walk–heavy)

15 Burpees

The Remote Experience

A Hiking Experience 

A. Go for a 45 minute hike, moderate intensity, with carrying a light load (book, water, food) and being plugged in to an audio book on the way up, but then music on the way back.

B. At the top, work on prayer, gratitude, and meditative thought + Read for 20 minutes

C. On way down, let your listening to music lead you to day dreaming about positive things.

The Daily Experience 3/24/15

Sorry for the late post. I forgot to hit publish last night 🙂

Remote Program

Experience Note: same one as last week–be better. Switch up the spot if you can.

A. 5 sets of:

5 burpee broad jumps

Sprint 100 Yards

…….rest 90 seconds (work on prayer)

B. Send out a text of gratitude

 

Student Program

Clear

3 sets of:

3 snatch balance (light but build)

10 Ring Pull-Ups

Strong (Phase 3: wk 2)

A. Snatch (full):

1) Find 2RM (not tng –drop)

2) 2 @ 95%

3) 2 @ 90%

B. Snatch Pulls (use straps): 3 x 2 (go heavy)

Note: log loads….

Balance

A. Complete 9, 6, 3 for time of:

Power Clean (155/105)

Muscle Ups OR Burpee Pull-Ups

…….then after A rest 3 minutes and do B

B. Complete For Time:

35 KBS (70/55)

Run 400 meters

100 double unders

35 Dead Lifts (155/105)

Note: post times completed for both A & B.

 

Life Coach Program

Clear

A. 5 minute Z1 row (meditative thought. Get ready in your head)

B. 5 minutes of mobility work (shoulders, knees, biceps, foam roll, etc)

Strong

A. snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

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

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

(outlaw emphasis)

Balance

A. Build to a tough single in the Low Bar (slightly under 3RM attempt)

+

Low Bar Session:

1) Find 3RM

2) 3 @ 95% of 3RM

3) 3 @ 90% of 3RM x 2

Note: post how this goes.

The Daily Experience 3/23/15

Use The Beauty of the Area

It’s that time of year again to start getting serious about the remote and weekend experiences. I realize that I’m on repeat about going out and doing these experiences, but I just can’t help it since we live in an area that is full of beautiful opportunities to find yourself in nature. Get up early and start your day up on the trails, or go for a jog just before dark. Be creative, and go and use the beauty of the area to your advantage. Don’t just sit at home and mope, but get out and make your way to a track, or to the trails, or wherever, just go to some place that is new and unique; and then at that place work on prayer by giving thanks for the current experience and also your family and friends.

Make it happen.

 

Remote Program

A. Run for 5 minutes (prayer / gratitude)

B. At a park, perform 10 minute AMRAP of:

Run 200 meters

10 burpees

10 sit-Ups

C. Run for 5 minutes (prayer / gratitude)

D. Read for 20 minutes (In a unique / beautiful spot)

 

Student Program

Program Note: Week 1: 3’s.

Clear

3 sets @ 90%:

25 Ft. Hand Stand Walk (scaled– 40 sec hand stand hold)

16 KB Snatch (55/35 – 8 each arm)

Note: post time. Also, post if you are getting better at hand stand walks

Strong (phase 3: wk 2)

A. Split Jerk (advanced: off of blocks)

1) Quickly, build to a tough single in the SJ (under 3RM)

2) SJ 3RM

3) SJ @ 95% of 3rm

4) SJ @ 90% of 3RM

B. Front Squat

1) Quickly, build to a tough single in the FS (just under 3RM)

2) FS 3RM

3) FS @ 95% of 3rm

4) FS @ 90% of 3RM x 2

Note: perfect technique. Be better than last week…

Balance

A. 3 Rounds for time of:

15 Thrusters (95/65)

15 Bar Facing Burpees

B. (bonus work)–30, 20, 10 for time:

Calorie Row

Pull-Ups

Note: post time completed…

 

Life Coach Program

Clear

3 sets @ 80%:

30 double unders

15 Burpee Push-Ups (good and controlled)

Strong

A. Push press – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 6×[email protected]%

B. Squat (high bar) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 6×[email protected]%

(outlaw emphasis)

Balance

Complete @80%:

75 Calorie Rows

75 Pull-Ups (a tight kipp)

75 Ring Dips

Note: Post how this goes.