The Daily Experience 6/1/15

De-loading this week. Work hard on mobility and stretching those lungs.

 

Remote Program

A. 20 minute jog @ z1 pace

B. Read for 25 minutes wherever you end up (spiritual read).

 

Student Program

Clear

Tester–For Time Complete:

100 double unders + 75 Pull-Ups

Note: Compare to last time on may 4th..

Strong (Phase 2: wk 3)

A. Split Jerk: 3-4 x 3 @ 80% (3rm)

B. Clean (full): 4 x 3 @ 80% (3rm)

Note: log all #’s + detailed notes…

Balance

Every 3 minutes for 15 minutes:

1) Row 300 meters

2) 3 pos. snatch–2 from each position (power, knee, floor) @ 60-65% 3rm

3) 10 burpee bar hops

Note: post how this goes…

The Weekend Experience

Get up on the trails this weekend. Take pictures and then email or text them to me….

 

A. Build to a 3RM in the Power Clean

B. 5 sets of:

6 Dead Lift @ 80% of LB 5RM

…….rest 1 minute

16 Pull-Ups

…….rest 1 minute

6 CG Bench Press @ 80% of 5RM

…….rest 1 minute

The Daily Experience 5/29/15

Colio. The Beard King.

Cole’s been away at work but is soon to return, and the first place he will be visiting will be our team here at the WAR beard shop. In that special shop his now out of control beard will again return to it’s true form of being square and slick. Now that he has grown it out our WAR beard team will be able to form it into a professional look that will then provide Cole with a type of clout and character that he has never before experienced. Many pedestrians will take a hard look at first, but then will glance away quickly, soon realizing that the type of man carrying a beard such as Coles must surely be a bad ass–and one that they are not comfortable making eye contact with.

The power of the beard–ha ha.

 

Remote Program

Note: Again, to be done at a track. Do better than last time…

A. 5 rounds for time:

25 Air Squats + Run 400 meters

B. Send out a text of gratitude

 

Student Program (phase 2: wk 3)

Clear

4 sets of:

14 GHD Sit-Ups + ME Strict HSPU + 4-6 Kipp HSPU

…….rest 90 seconds

Note: Post #’s

Strong

A. Front Squat: Tough single (not 1rm). 5RM. [email protected]%. [email protected]%

B. Every 2 min. for 10 min. perform: 4 FS @ 85% (5RM)

C. Push Press: Tough Single (not 1RM). 5RM. [email protected]%. [email protected]%. + ME Set @ 85% (5RM)

Note: log all #’s + detailed notes…

Balance

5 rounds for time of:

15 KBS (55/35)

100 meter up hill KB farmer carry (55/35)

15 Goblet Squats at top (55/35)

100 meter down hill KB farmer carry (55/35)

15 burpees (on some grass)

Note: post time completed…

The Daily Experience 5/28/15

What a great picture

The WAR gym is so cool. We got some good additions coming soon to the WAR gym. A program called Wodify will be added, which means there will be two big TV’s in the gym now. Everyone’s information will be added into the program and you can put all of your #’s and notes in it as well. We can link it directly up to the blog/website, so if you put your #’s on the blog then they will be saved in the wodify program–pretty cool. Also, all of your monthly donations will be ran through wodify along with the waivers. This will be a good program that will tighten up our little community and will make if far more professional and clean.

 

Remote Program

Note: do this one at a track if you can…

A. For Time: 30 burpee broad jumps + run 800 meters

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

 

Student Program (phase 2: wk 3)

Clear

5 sets of:

30 UB Double Unders + 4-8 weighted Pull-Ups (adv. weighted)

…….rest 90 seconds

Note: Be better than last week…

Strong

A. Snatch (Full): build to tough single (not 1rm). Find 3rm. 1×[email protected]%, 1×[email protected]% (not Tng.)–advanced only..

B. EMOM for 6 minutes perform: 1 Snatch (try TnG) @ 90% (3RM)–advanced only.

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

Balance

A. Every 2 minutes for 10 minutes: 3 Clean from knee @ 70% (1RM) + 6 burpee bar hops

…….then after completion of A, rest 2 minutes and do B.

B. 3 rounds @ 100% effort:

10 pull-ups

Row 200

run 200 meters

Note: post time completed….

The Daily Experience 5/26/15


Me doing 5 mid thigh cleans #280. My feet are now tighter for the receiving position which has allowed me to get in to the bottom and bounce out. Still a lot of work to do but I am making progress on this cycle.

I want everyone to analyze their current strength and conditioning program. Are you paying attention to the details of your training? Are you getting enough sleep? How is your nutrition? What are your goals? ARE YOU LINEAR PROGRESSING????

 

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 (phase 2: wk 3)

Clear

4 sets of:

16 Toes2Bar + ME Strict HSPU; rest 15 seconds; 4-6 kipp HSPU (be careful; don’t slam down on head)

…….rest 90 seconds

Note: post how this goes. If you can do it UB. How many HSPU did you get?

Strong

A. Back Squat: Tough Single. 5RM, [email protected]%, [email protected]%

B. Every 2 minutes for 10 minutes perform: 4 Back Squat @ 85% of 5RM

C. Clean Grip Bench Press: Tough Single (not 1RM). 5RM. [email protected]%, [email protected]% x 2. ME Reps @ 85% (5RM).

Note: log all #’s + detailed notes… On C, do your 90% twice like it says

Balance

EMOM for 15 minutes:

min. 1: 10 ohs (135/95)–from ground

min. 2: 10 behind the neck push press (135/95)

min. 3: 10 burpee bar hops

Note: post how this goes…

 

The Daily Experience 5/25/15

Have a good holiday everyone. We are having a memorial day workout today at 9am only. Nothing going on at night.

 

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

5 sets of:

30 UB Double Unders + 16 UB Pull-Ups (Adv. Butterfly being efficient)

…….rest 90 seconds

Note: Adding 1 more set.

Strong (Phase 2: wk 3)

A. Split Jerk: build to tough single (not 1rm). Find 3rm. 1×[email protected]%, 1×[email protected]% (adv. only)

B. Clean (full): build to tough single (not 1rm). Find 3rm. 1×[email protected]%, 1×[email protected]% (not Tng.)

C. EMOM for 6 minutes perform: 1 clean @ 90% (3RM).

Note: log all #’s + detailed notes…

Balance

 

7 Rounds for time of:

7 Calorie Rows

7 Power Clean & Power Jerk (135/95)

7 KBS (70/55)

7 Burpee Box Jump Overs (20)

Note: post time completed…

 

 

The Weekend Experience

Student Program

A. Build to a 3RM in the Power Clean

+

4 sets of:

8 Dead Lift @ 75% of LB 5RM

……rest 1 minute

14 Pull-Ups

…….rest 1 minute

8 CG Bench Press @ 75% of 5RM (doesn’t have to UB)

…….rest 1 minute

 

Track Experience

A. Run 1 mile (warm-up)–work on prayer

B. Walk 1 mile (prayer / gratitude)

C. Run 1 mile for time (plugged into music)

D. Read for 20 minutes at track

The Daily Experience 5/22/15

Remote Program

Note: Again, to be done at a track. Do better than last time…

A. 5 rounds for time:

25 Air Squats + Run 400 meters

B. Send out a text of gratitude

 

Student Program (phase 2: wk 2)

Clear

4 sets of:

12 GHD Sit-Ups + ME Strict HSPU + 5 Kipp HSPU

…….rest 90 seconds

Note: Post #’s

Strong

A. Front Squat: Tough single (not 1rm). 5RM. [email protected]%. [email protected]%

B. Every 2 min. for 8 min. perform: 6 FS @ 80% (5RM)

C. Push Press: Tough Single (not 1RM). 5RM. [email protected]%. [email protected]%. + ME Set @ 80% (5RM)

Note: log all #’s + detailed notes…

Balance

A. EMOM for 3 min: run 200 meters

…….then rest exactly 2 minutes

B. Every 2 minutes for 6 min: run 400 meters

…….then rest exactly 2 minutes

C. Every 4 minutes for 8 minutes: run 800 meters

Note: post times for both A & B.

 

Life Coach Program

Clear

10 minutes of mobility

Strong

See Outlaw Barbell

Balance

A. 15 minute trail run (low intensity)

B. Read for 20 minutes

The Daily Experience 5/21/15

Remote Program

A. AMRAP in 10 minutes of: 15 burpees + run 100 meters + 15 Air Squats + Run 100 meters

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

 

Student Program (phase 2: wk 2)

Clear

4 sets of:

30 UB Double Unders + 4-8 weighted Pull-Ups (adv. weighted)

…….rest 90 seconds

Note: Be better than last week…

Strong

A. Snatch (Full): build to tough single (not 1rm). Find 3rm. 1×[email protected]%, 1×[email protected]% (not Tng.)–advanced only..

B. EMOM for 5 minutes perform: 2 Snatch (try TnG) @ 85% (3RM)–advanced only.

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

Balance

A. Every 2 minutes for 10 minutes: 3 Pos. Clean (full- top down–2 from each position) @ 60% (1RM)

…….then after completion of A, rest 2 minutes and do B.

B. AMRAP in 7 minutes: 15 KBS (70/55)+ Run 200m. + 15 burpees

Note: post time completed….

 

The Remote Experience 5/20/15

GO HIKING

Get out and do a hike everyone. The weather is supposed to break so make it happen. Take pictures, and then post them to your Instagram, Facebook, or wherever; text me or email me.

The picture above is a hike I did last week. It was only about a 20 minute hike but it got my mind right real quick like, and then I was back into the work of the day now being better.

Don’t be afraid to work on yourself through doing quick experiences. Such experiences will break up the monotony of the day and will lead you back to being productive and personable.

Be a searcher, and don’t be lazy. Get out and create. Make it all happen…..