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)