The Daily Experience 7/31/15

Clear

3 sets of:

30 sec. hand stand hold

15ft. hand stand walk

Strong

A. In 10 min, build to a tough single in the snatch

B. Snatch High Pull: 2 (90), 2 (100), 2 x 2 (110)

C. Front Squat: 7 x 4 (build)

Balance

3 rounds for time:

50 double unders

15 toes2bar

10 clean & jerk (135/95)

Note: log time completed….

The Daily Experience 7/30/15

CJ Bassett. WAR Life Coaching Client

What CJ is doing is so inspirational. He came all the way from Cody Wyoming to do WAR. He dropped everything and decided that he wanted to change his life in a big way. He is in week 3 of the WAR program and hasn’t had a drop of alcohol to drink. He is living all of the WAR lifestyle, and is getting damn good at it. This is a picture of him on yesterdays jogging experience. He ran 4 miles. Stay tuned, because he’s not even close to being finished. If you pay close attention to what he is doing you most definitely will be inspired.

 

Clear

Every 2 min. for 6 min perform:

16 jumping switch lunges (8 ea. leg)

30 double unders

Strong

A. In 10 min, build to a tough single in the following complex:

3 Push Press/2 Power Jerk/ 1 Split Jerk

B. Back Squat: 1 x 10 @ 60%; rest 3 min. 1 x 10 @ 65%

Balance

12, 9, 6 for time:

Squat Clean (155/115)

Pull-Ups

Note: log time completed….

The Daily Experience

Clear

5 sets of:

1 Seated Box Jump, AHAP

Strong

EMOM for 15 min. (3 sets)

min. 1: clean @ 70%

min. 2: clean @ 75%

min. 3: clean @ 80%

min. 4: clean @ 85%

min. 5: clean @ 90%

Balance

Complete 21, 15, 9 for time:

Dead Lift (225/155)

Run 400 meters

Note: log time completed….

The Daily Experience 7/27/15

Nick #295 clean.

I’m proud of what this dude is doing. Not only as an athlete, but as a coach as well. He is in the process of learning to become a WAR life coach, which means he’s learning to teach all of the WAR lifestyle, and not just the gym and nutrition; but more importantly, the spiritual, which makes up the actual life coaching.

There are coaches all of over the world who can teach someone how to linear progress in the gym, however, what there isn’t is coaches all over the world that can be a life coach outside of the gym as well. In WAR, we are developing life coaches not just gym coaches. Remember, the progression is from to student, to mentor, to life coach. We have to be able to lead people to change, and it’s not enough to teach the gym and nutrition pieces only. I’ve seen it time and time again. The people who dramatically change the most are those who seek to live the spiritual piece of the WAR program.

Lets have a good week and make it all happen……..

 

Clear

3 sets of:

2 rope climbs (adv. only)

…….rest 30 sec.

10 strict HSPU

……rest 30 sec.

10 controlled toes2bar

…….rest 30 sec.

Strong

A. Every 2 min. for 20 min (10 sets):

Snatch (start at 55% and build to 100+)

B. Every 2 min. for 10 min (5 sets):

2 front squat (build to a heavy double for the day)

C. Every 2 min. for 10 min. (5 sets):

5 back squat (build)

Balance

Every 5 min. for 20 minutes perform (5 sets):

Run 400 meters

10 Pull-Ups

10 Ring Dips

10 Burpee Box Jump Overs (24/20)

Note: log 5 splits.

The Daily Experience 7/24/15

We are only having a 10am group. Happy pioneer day…

Clear

A. Play with a bar/pvc for 3-5 min. (mobility work)

B. 3 sets of (goal is to get that midline hot):

10 russian KBS

10 fast burpees

…….rest 30 sec.

Strong

A. Dead Lift: 10, 8, 6, 4, 2 (build)

Balance

A. For time complete:

800-meter run

25 Power Cleans, 135/95

25 Box Jump Overs, 24/20

25 C2B

50 Wall Balls, 20/14

25 C2B

25 Box Jump Overs, 24/20

25 Power Cleans, 135/95

B. 3 super sets of:

40 hip extensions

15 GHD Sit-Ups

 

The Daily Experience 7/22/15

Nick with my WAR client CJ doing yesterdays sprinting experience.

Nick is in the WAR Life Coaching program, which means he is learning how to become a WAR life Coach. He has invested a lot of himself into the WAR program over the last year. I’m excited to be moving into this direction of teaching students/coaches how to become life coaches.

A WAR life coach is so much more than just being a personal trainer. We are leading people to change by showing them how to harmonize their mind, body, and spirit.

Stay tuned and watch as we build this program.

 

Clear

3 sets of:

60 sec. weighted plank hold, AHAP

20 ft. hand stand walk

…….rest 90 sec.

Strong

A. Snatch Balance: 3 x 3 (build)

B. Hang Squat Snatch: 2 x 2 (build)

C. Squat Snatch: 1 x 1 (go for it if feeling good)

D. Front Squat: 5 x 3

E. Bench Press: 5 x 5

Balance

EMOM for 20:

1) 15/12 calorie rows

2) 10 burpee plate jumps (45lb plate)

3) 200 meter run

4) 30 double unders

 

The Remote Experience

A sprinting experience

A. Sprint 200 meters in a straight line on some grass, but then walk back while saying a prayer x 4

B. Walk for 10 minutes while getting lost in gratitude.

C. Read for 20 minutes

The Daily Experience 7/21/15

Clear

EMOM for 12 min:

min. 1: 1-4 muscle ups

min. 2: hand stand walk 15-20 meters

min. 3: 30 double unders

Strong

EMOM for 10 min: 3 squat clean (build)

Balance

For Time:

21 Thrusters (95)

21 KBS (55/35)

Run 400 meters

15

15

Run 400 meters

9

9

Run 400 meters

Note: log time completed..

The Daily Experience 7/20/15

IMG_4846

Mona–a first place finish

IMG_4845

Nick a 2nd place finish.

IMG_4847

Jody a first place finish.

It’s safe to say that WAR had a good outing on Saturdays olympic weightlifting meet. We had some good coaches come out to help coach and support them as well. Big thanks to Spence & Gabriel for helping coach and supporting the WAR athletes.

I’m truly grateful for WAR and everyone that in involved in the cause. Lets have a good week 🙂

 

Clear

3 sets of:

30 sec. hand stand hold

…….rest 30

30 sec. weighted plank hold

…….rest 30

10 strict hspu

…….rest 30 sec.

Strong

A. Every 90 sec. for 15 min (10 sets):

Snatch (start at 55% and build to 90+)

B. Every 2 min. for 10 min (5 sets):

2 front squat (build to a heavy double for the day)

C. Every 2 min. fro 10 min. (5 sets):

5 back squat (build)

Balance

4 rounds for time of:

3 rope climb

run 800 meters

Note: log time completed….

 

The Daily Experience 7/17/15

Clear

A. Complete 3 sets of:

5 (9 count push-ups)

10 box Jumps (24)

…….rest 90 seconds

B. Accumulate 3 min. weighted plank holds (not ring)

Strong

A. Every 2 minutes for 8 minutes perform:

8 Push Press (build to 8RM)

Balance

Every 6 minutes for 24 minutes perform (4 sets):

Row 750

10 CTB Pull-Ups

10 Ring Dips

  OR

10/8 muscle ups

Note: log how you do…

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