The Daily Experience 5/1/15

Dayton. This kid has been killing it. Im really proud of his effort and what he is doing in the WAR program.

 

Remote Program

Note: to be done at a track.

A. 5 rounds for time:

25 Air Squats + Run 400 meters

B. Send out a text of gratitude

 

Student Program (phase 1: wk 3)

Note: we are de-loading next week. Finish the week out strong.

Clear

4 sets of:

10-12 strict toes2bar + 6-8 HSPU (strict + kipp–don’t come down hard on head)

…….rest 90 seconds

Note: better than last week….

Strong

A. Front Squat: 4 x 7 (build; all work sets–find 7RM)

B. Push Press: 4 x 7 (build; all work sets–find 7RM)

Note: log all #’s + detailed notes…

Balance

 

For Time Complete (tester):

50 Wall Balls

10 Tire Flips–heavy

Run 1.5 miles (war loop)

10 Tire Flips–heavy

50 Wall Balls

Note: post time completed.

 

Life Coach Program

Clear

10 minutes of mobility

Strong

 

A. Clean from knee- 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

B. Squat jerk – 1×[email protected]%, 1×[email protected]%, 3×[email protected]%

C. Clean grip lift offs – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×680%

D. Good mornings – Work up to 3 sets of 6 at moderate intensity

(outlaw emphasis)

Balance

A. 15 minute trail run (low intensity)

B. Read for 20 minutes

 

The Daily Experience 4/30/15

We had a great experience hiking hidden valley yesterday. Thanks to all who came out. Those are the type of experiences that will never be forgotten .

 

Remote Program

A. Run a 5K @ Z1 pace (take a cool scenic route that is in a beautiful place. Try to do unbroken, not stopping the entire run).

B. Read for 25 minutes in some place that is unique + take a picture.

 

Student Program (phase 1: wk 3)

Clear

4 sets of:

30 UB Double Unders + 6-12 Strict Pull-Ups (adv. weighted)

…….rest 90 seconds

Note: work on that strict pull-up. Use band if you can’t get the strict reps. I don’t want you kipping. Stay strict, and work on pulling with your biceps and lats. Log how you do.

Strong

A. Snatch (Full): build to tough single (not 1rm). Find 5rm. 1×[email protected]%, 1×[email protected]% (not Tng.)–advanced only..

B. EMOM for 5 minutes perform: 2 Snatch (try TnG) @ 85% (5RM)–advanced only.

C. Dead lift: [email protected], [email protected], [email protected]%.

Balance

3-5 rounds for time:

20 Calorie Rows

10 burpee box jump overs (24/20)

20 KBS (70/55)–clear your ears

10 Supine Ring Pull-Ups (lay on your back and pull-up)

20 Double Unders

Note: post how this goes. Advanced, do 5 rounds.

 

Life Coach Program

“Rest Day”–The remote work will be done on Thursdays from now on in this program. Wednesday we will be training since that is a training day for outlaw barbell.

The Remote Experience

Meet at WAR @ 4pm to go hike hidden valley. Make it happen.

 

A Hiking Experience

A. Go on a 45 minute hike, carrying a light load and listening to an audio book.

B. At the top meditate / pray for 15 minutes or so.

C. On way back, listen to uplifting music.

D. Send out a text of gratitude.

The Daily Experience 4/28/15

Becky, 2TnG Cleans. We made some good adjustments with her feet and start position. Keep at it girl.

 

Keep Chipping

Everyone is doing great. Remember, keep a good pace in all that you are doing. Just chip away at everything just like you do in the WAR gym experience. Chip a little over hear and then some over there; and before long you will have gotten something done.

Get little reading sessions in and find time to do your hikes and spiritual work. The loser menatality is one that says we are too busy. The winner mentality is one that says we can fit it in.

Try and fit all of the WAR lifestyle into your life and you will be better at life.

Make it all happen…….

 

Remote Program

Note: same as last week, only do in a new location.

A. Run for 10 minutes (high intensity)

B. Read for 10 minutes

C. Run for 10 minutes (high intensity)

D. Send out a text of gratitude

 

Student Program (phase 1: wk 3)

Clear

4 sets of:

14 Toes2Bar + 6-8 strict HSPU (advanced elevated)

…….rest 90 seconds

Note: post how this goes. If you can do it UB.

Strong

A. Low Bar: 4 x 7 (build; all work sets–find 7RM)

B. Clean Grip Bench Press: 4 x 7 (build; all work sets–find 7RM)

Note: log all #’s + detailed notes…

Balance

5 rounds for time of:

14 ring dips (perfect range of motion)

7 OHS (135/95)–take from rack or floor

Run 400 meters

Note: post time completed.

 

Life Coach Program

Clear

10 minutes of mobility

Strong

Outlaw barbell. (sorry–he posted late)

Balance

5 sets of:

5-100 yd. hill sprints (medium slant)

……rest is walk back (prayer / gratitude)

The Daily Experience 4/27/15

I’m thankful for this little cat.

 

Remote Program

A. 5 min. warm-up jog (prayer / gratitude)

B. For time complete: 300 Jumping Jacks + 50 burpees + 300 Jumping Jacks

C. 5 min. cool down jog (prayer / gratitude)

D. Read for 25 minutes on site (spiritual read)

 

Student Program

Clear

4 sets of:

30 UB Double Unders + 14 UB Pull-Ups (Adv. Butterfly being efficient)

…….rest 90 seconds

Note: going up 2 reps on the pull-ups. Keep getting better at these.

Strong (wk:3)

A. Split Jerk: build to tough single (not 1rm). Find 5rm. 1×[email protected]%, 1×[email protected]% (adv. only)

B. Clean (full): build to tough single (not 1rm). Find 5rm. 1×[email protected]%, 1×[email protected]% (not Tng.)

C. EMOM for 5 minutes perform: 2 cleans (try TnG) @ 85% (5RM).

Note: log all #’s + detailed notes…

Balance

Every 3 minutes for 15 minutes complete:

Row 500/400 meters

10 burpees over erg

10 pull-ups

Note: post how this goes. Can you make it in the allotted time?

 

Life Coach Program

Clear

10 minutes of mobility

Strong

Note: start of a new 16 wk cycle. Will end on August 15th.

1) snatch from mid thigh – 1×[email protected]%, 1×[email protected]%, 1×6&60%, 2×[email protected]%

2) jerk from behind head – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

3) snatch grip shrugs from power position – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%
*essentially a snatch pull from power position. Hard on the shrug. Not a high pull.

4) front squat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

(outlaw emphasis)

Balance

A. 15 minute jog (z1 pace–prayer/gratitude)

The Weekend Experience

Track Experience

A. Run 2 miles for time (8 laps) –log time completed.

B. Read for 20 minutes (in bleachers)

C. Send out a text or call someone.

 

Student Program

A. In 10 minutes, build to a tough 5 reps in the Power Snatch (not Tng)

B. In 10 minutes, build to a tough 5 reps in the Power Clean (not TnG)

C. 4 sets of:

8 Dead Lift @ 80% of LB 7RM

…….rest 1 minute

12 Pull-Ups

…….rest 1 minute

8 CG Bench Press @ 80% of 7RM

…….rest 1 minute

 

Life Coach Program

1) clean & jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

2) rdl (1rm clean) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

 

 

 

The Daily Experience 4/23/15

Remote Program

Note: same as last week. Compare notes. Do in a different location.

A. 5 rounds for time of:

10 Hand Release Push-Ups

Run 200 meters (guesstimate if needs be–pick a spot to run to)

25 Air Squats

B. Send out a text of gratitude

 

Student Program (phase 1: wk 2)

Clear

4 sets of:

10-12 strict toes2bar + 6-8 HSPU (strict + kipp–don’t come down hard on head)

…….rest 90 seconds

Note: better than Tuesday..

Strong

A. Front Squat: 4 x 7 (build; all work sets–find 7RM)

B. Push Press: 4 x 7 (build; all work sets–find 7RM)

Note: log all #’s + detailed notes…

Balance

A. 5 rounds for time of:

5 power pos. clean into a thruster (155/105)

20 wall balls

B. 10 minute cool down jog (prayer / gratitude)

Note: post time completed. We will re-test this later on in the cycle. Also, make sure you do the 10 minute cool down jog.

 

Life Coach Program

Clear

10 minutes of mobility

Strong

A. push press – 6×[email protected]%.

B. squat – 6×[email protected]%

(outlaw emphasis)

Balance

A. 3 rounds for time of:

5 power pos. clean into a thruster (155/105)

20 wall balls

B. 5 minute cool down walk (prayer / gratitude)

The Daily Experience 4/23/15

Dan, 7 Low Bar #295. Nice work old man.

 

Remote Program

A. Run a 5K @ Z1 pace (take a cool scenic route that is in a beautiful place. Try to do unbroken, not stopping the entire run).

B. Read for 25 minutes in some place that is unique + take a picture.

 

Student Program (phase 1: wk 2)

Clear

4 sets of:

30 UB Double Unders + 6-10 Strict Pull-Ups (adv. weighted)

…….rest 90 seconds

Note: work on that strict pull-up. Use band if you can’t get the strict reps. I don’t want you kipping. Stay strict, and work on pulling with your biceps and lats. Log how you do.

Strong

A. Snatch (Full): build to tough single (not 1rm). Find 5rm. 1×[email protected]%, 1×[email protected]% (not Tng.)–advanced only..

B. EMOM for 4 minutes perform: 3 Snatch (try TnG) @ 80% (5RM)–advanced only.

C. Dead lift: [email protected], [email protected], [email protected]%.

Balance

Every 3 minutes for 12 minutes:

25 KBS (70/55)–clear ears; perfect reps.

Sprint 200 meters

Note: post how this goes.

 

Life Coach Program

Clear

10 minutes of mobility

Strong

From Dave Flemming: For Wednesdays squats there will be two options. For those who have no back issues and can keep good form at a max load you can attempt to set a new 1rm. otherwise do the front squats for that workout. The hard work for this cycle is done and the 1rm is simply a bonus for those that are interested and able.

1) push press – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

2) back squat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%
or
front squat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 6×[email protected]%

Balance

A. 15 minute jog (z1 pace–prayer/gratitude)

The Remote Experience

A Hiking Experience

A. Go on a 45 minute hike, carrying a light load and listening to an audio book.

B. At the top meditate / pray for 15 minutes or so.

C. On way back, listen to uplifting music.

D. Send out a text of gratitude.

The Daily Experience 4/21/15

Remote Program

A. Run for 10 minutes (high intensity)

B. Read for 10 minutes

C. Run for 10 minutes (high intensity)

D. Send out a text of gratitude

 

Student Program

Clear

4 sets of:

12 Toes2Bar + 8 strict HSPU (advanced elevated)

…….rest 90 seconds

Note: post how this goes. If you can do it UB.

Strong

A. Low Bar: 4 x 7 (build; all work sets–find 7RM)

B. Clean Grip Bench Press: 4 x 7 (build; all work sets–find 7RM)

Note: log all #’s + detailed notes…

Balance

3 rounds for time of:

15 Ring Dips

15 Hand Release Push-Ups

15 OHS (95/65)–snatch up.

15 Box Jump Overs (24/20)

Note: post time completed.

 

Life Coach Program

Clear

10 minutes of mobility

Strong

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

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

C. clean grip lift off with 3 sec. hold at knee – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%(outlaw emphasis)

Balance

5 sets of:

5-100 yd. hill sprints (medium slant)

……rest is walk back (prayer / gratitude)