The Daily Experience 9/1/15

“MAP Training”
A. 6 sets @ 80%:
30 sec. calorie row
30 sec. kbs (70/55)
30 sec. burpee box jump overs (20)
…….rest 90 sec. walking
      After A, then walk for 5 min. and do B.
B. 6 sets @ 80%:
30 sec. run
30 sec. hang power cleans (135/95)
30 sec. toes2bar
…….rest 90 sec. walking
       After A, then walk for 5 min. and do C.
C. 6 sets @ 80%:
30 sec. double unders
30 sec. push press (135/95)
30 sec. wall balls
…….rest 90 sec. walking

The Daily Experience 8/31/15

Clear

At 80% perform a 7-1 latter of:

Strict pull-ups

HSPU

Strong

A. Every 3 min. for 15 min: 5 snatch from mid thigh (build from 50 to 70%)

B. Jerk Balance: 5 x 5 @ 50-65%

C. 5 front squat @ 2210; rest 3 min. x 5. (50-65%)

Balance

5 sets @ 90%:

7 CTB Pull-Ups

5 Heavy Thrusters (Take from ground-build)

Sprint 100 meters

…….rest 6 min.

Note: log 5 times and thruster loads. Stick to 90%.

The Daily Experience 8/28/15

Clear

A. 1 gasser (50 out 50 back); rest 3 min. x 4

B. 3 muscle ups; rest 30 sec. x 7

Strong

A. EMOM for 10 min: 2 Power Cleans (build)

B1. 3 OHS @ 23×0; rest 2 min. x 3. (build. stick to tempo)

B2. 17 CTB Pull-Ups; rest 2 min. x 3

Balance

10-1 latter for time:

Dead Lift (225/155)

Burpee Bar Hops

Toes2Bar

Note: log time completed……..

The Daily Experience 8/27/15

I’m so thankful for the WAR lifestyle. With all of the ups and downs that life can present us with we can always lean on the WAR lifestyle to help us feel better about things. The struggle is real, but not nearly as hard if we find ourselves living the barbell way of life as well as the spiritual.

 

Clear

3 sets of:

5 close grip OHS @ 3211 (stay light and stick to tempo).

…….rest 1 min.

45 sec. hand stand hold

…….rest 1 min.

Strong

A. Snatch: 3 (50), 2(60), 2 (70), 2 (75), 2 (80), 3 (75); rest 2 min.

B. Jerk Balance (clean it up): 3 (60), 2(70), 2(75), 2(80), 2(75); rest 2 min.

C. Front Squat: 5 x 3 (3 sec. pause in bottom–build to a 3RM)

Strong

A. AMRAP in 4 min. @ 85%:

7 Thrusters (95/65)

7 pull-ups (adv. CTB)

7 burpees

…….rest 16 min. and then repeat.

Note: log rounds and pay attention to percentage. This is training not a test.

The Daily Experience 8/25/15

The WAR assessment. When people now come into WAR they get a proper assessment, which helps us as life coaches to determine the best program for them. Let us know if you are interested in getting an assessment done.

 

Clear

A1. 6-8 OHS (bar only) @ 22×0

…….rest 1 min.

A2. 16 KB Snatch (55/35–8 ea. arm)

…….rest 1 min. X 3

Strong

A. Quickly, build to a tough single in the clean & jerk (not 1 rm)

B1. 8 push press @ 20×0 (build)

…….rest 2 min.

B2. 15-20 kipp pull-ups

…….rest 2 min. X 3-5

Balance

3-5 sets @ 85% of:

20 sec. sumo dead lift high pulls (95/65)

20 sec. burpees

20 sec. kbs (70/55)

20 sec. tng box jumps (24/20)

20 sec. double unders

20 sec. wall balls

…….rest 6 min. actively working on hand stand walks/rings/skill work.

Note: log total reps.

 

The Daily Experience 8/24/15

Part of the WAR family up in bear lake this past weekend. What a great experience we had. Boating, bonfire, good conversations, etc. Big thanks to Russ for making it all happen.

Clear

At 80% perform a 7-1 latter of:

Strict pull-ups

HSPU

Strong

A. Every 2 min. for 14 min: 1 snatch pull + 1 squat snatch (build)

B. Every 2 min. for 16 min: 2 split jerk

C. 3 back squat @ 23X0; rest 3 min. x 5 (3 sec. in the bottom)

Strong

4 sets @ 90%:

30 sec. sled pull/run/prowler push @ 90%; rest 4 min.

…….then rest 8 min. working on hand stand walk

4 sets @ 90%:

30 sec. row @ 90%; rest 4 min.

The Daily Experience

Clear

A. 7 min. jog @ z1 pace

Strong

A. In 10 min, build to a max in the thruster

B1. 3 OHS @ 23×0; rest 2 min. x 5. (build. stick to tempo)

B2. 15 CTB Pull-Ups; rest 2 min. x 5

Balance

A. 3 sets @ 98%:

3 TnG squat clean thrusters, AHAP & AFAP (build)

sprint 50 meters

…….rest 2:30

…….then rest 5 min. after full completion of A.

B. 3 sets @ 98%:

3 TnG squat clean thrusters, AHAP & AFAP (build)

sprint 50 meters

…….rest 2:30

Note: log time completed……..

The Daily Experience 8/19/15

A track is a safe place. Keep going to a track…

 

Clear

3 sets of:

30 double unders

15 ft. hand stand walk

…….rest 2 min.

 Strong

A. Every 4 min. for 16 min: 3 pos. snatch (2 each. pos) @ 50% build to 65%

B. Jerk Balance: 4 x 3 (50% build to 65%)

C. Front Squat: 5 x 3 (3 sec. pause in bottom–build to a 3RM)

Strong

A. 6 sets @ 100%:

30 sec. AMRAP power clean & jerk (135/95)

30 sec. AMRAP box jumps (24/20)

30 sec. AMRAP kbs (70/53)

30 sec. AMRAP burpees

…….rest 6 min. in between each set doing alternating slow spinning row and walking (3 & 3)

**Goal is to increase power output per round…

The Daily Experience 8/18/15

A good day and a good week. WAR retreat this weekend in Bear Lake. Make it happen….

 

Clear

A. AMRAP in 4 min: 5 burpees + 5 ring dips

…….rest 1 min.

B. AMRAP in 4 min: double unders

Strong

A. Every 4 min. for 16 min perform:

5 clean & jerk (start at 50% build to 65%)

B. Halting Snatch Pulls (3 sec. pause at knee): [email protected]%, [email protected]%, [email protected]%, [email protected]%

Balance

A. For Time Complete:

50 Pull-Ups

Run 1 mile

50 burpees

 

The Daily Experience 8/17/15


Check this out….

 

Clear

5 sets @ 80%:

10 box step ups (holding a 55/35 KB)

5 tire flips

3 Muscle Ups OR 6 CTB Pull Ups

Strong

A. Every 4 min. for 16 min: 5 squat snatch (50 to 65%, build)

B. Build to a max in the following complex: 1 PP + 1PJ + SJ.

C. Back Squat: 5 x 3 (build to a 3RM)

Strong

A. 5 sets @ 100%:

5 clean pulls (70% 1RM clean, build if you want)

10 burpee box jump overs (20)

30 double unders

…….rest 3 minutes.