The Daily Experience 10/1/15

The Dip

The bottom of the Dip and the bar bend. The bar can’t slide off that rack; its gotta stay put in the bottom, and then you can almost feel the bar bend around you, which means the next step is to drive up and finally under the bar, and leading with your back foot. 

 

Weight Training

A. Build to a tough single in the snatch

B. Build to a tough triple in the FS.

Tester (log this)

Complete 21-15-9 for time:

Thruster (95/65)

Pull-ups

A Walk, a Prayer, and Some Reading

A. 10 min. cool down walk (gratitude/prayer)

B. Read for 25 min. (spiritual read)

The Daily Experience

Becky

 

“A Bunch of Stuff”

A. 3 sets @ 85%:

30 UB double unders

15 UB Wall Balls

15 UB KBS (70/55)

15 UB Burpees

30 UB double unders

…….rest 10 min. Actively. hand stand work: 1) 30 HSPU. 2) 30 ft. hand stand walks x 3. 3) 30 sec. holds x 3.

B. 3 sets @ 85%:

15 UB dead lift @ 60%

15 UB burpee bar hops

15 UB GHD Sit-Ups

…….rest 10 min. Actively. Ring Work: 1) 30 strict ring dips. 2) 30 ring pull-ups. 3) 30 ring push-ups

 

The Daily Experience 9/28/15

Keep Living It. The WAR lifestyle will lead us to feeling confident. Learn how to use a barbell, but more importantly learn how to live the spiritual. 

 

Weight Lifting

A. 5 Snatch: 50, 60, 70, 80, 70.

B. 5 Power Jerk: 50, 60, 70, 80, 70

C. 5 Back Squat: 50, 60, 70, 80 x 2, 70

Testing (110 % Effort)

A. Test 1: Find 1RM in Thruster (take from ground)

B. Test 2: 3 Thrusters @ 70% + Sprint 100 meters (time)

C. 150 meter sprint (time)

D. 20 sec. row (meters)

The Weekend Experience

“Speed & Strength”

A. 5 cleans: 50, 60, 70, 80 x 2, 70.

B. In 10 minutes, build to a tough single in the split jerk.

C. 5 back squat: 50, 60, 70, 80 x 2, 70.

“Some Jogging, Fast Hill Sprints and Hand Stand Work”

A. 7 min. jog @ z1 pace (gratitude / prayer)

B. 3 sets @ 110%:

10 sec. steep hill sprint; rest 2:30

THEN REST 5 MINUTES BEFORE (C), WORKING ON HANDSTAND WALKS

C. 3 sets @ 110%:

10 sec. steep hill sprints; rest 2:30

THEN REST 5 MINUTES BEFORE (D), WORKING ON HAND STAND WALKS

D. 7 min. jog @ z1 pace (gratitude/prayer)

The Daily Experience 9/25/15

Get out in this weather!!

 

“Anaerobic Lactic Endurance”

A. 3 sets @ 85%:

AMRAP in 3 min. of:

10 dead lift @ 60%

10 burpee bar hops

10 CTB Pull-Ups

10 HSPU

…….then rest 10 min. actively. Core Work. 

B. 3 sets @ 85%:

AMRAP in 3 min. of:

15 shoulder2overhead (115/85)

15 wall balls (20/14–10ft)

15 box jump overs (24/20)

…….then rest 10 min. actively. Ring Work 

 

The Daily Experience 9/24/15

What a great sport!

 

Clear

A. 30 box jump overs, step down, slow and controlled.

B. 15 ft. hand stand walk; rest 2 min. x 3.

Strong

A. Snatch: 5 (50), 5 (60), 5 (70), 5 (80), 5 (70).

B. Front Rack Lunges–3 ea. leg, alt. (% off FS 1RM): 50, 60, 70, 80, 70.

(OBB, Dave Flemming)

Balance

8 sets of:

30 sec. row @ 90%

30 sec. row @ 50%

THEN REST 3 MIN. AND START B. 

8 sets of:

30 sec. thrusters (95/65)

…….rest 30 sec.

THEN REST 3 MIN. AND START C.

8 sets of:

30 sec. run @ 90%

30 sec. run @ 50%

Note: log total distance + total thrusters….

The Daily Experience 9.22.15

Hidden Valley

Did hidden valley yesterday. That place never disappoints. There is so much power in going out by yourself and doing a 60 minute hike while being plugged into music on the way up; and then reading for 25 minutes at the top; and then on the way down plugging back in, but this time in to an audiobook. I did this exact prescription yesterday and it helped me immensely. You just have to have the courage to go out and create. This fall time weather is so magical and I don’t want to let a single day go by, and neither should you. Make it happen outside. Go create spiritual experiences for yourself.

 

Lactic Endurance Training”

A. 2 sets @ 85%:

20 UB Pull-Ups

20 UB Wall Balls (20/14)–10ft

20 UB KBS (70/55)

20 UB Burpees

…….rest 15 min. actively. Ring work: ring dips, muscle ups, L- Sits, etc. Be Creative!

THEN REST 15 MIN. AND DO B.

B. 2 sets @ 85%:

30 Power Cleans (155/115)

200 Double Unders

…….rest 15 min. actively. Midline work: back ext, GHD, Toes2bar, etc. Be creative!

 

The Daily Experience 9/21/15

Clear

A. 2 sets of:

10 sec. front rack holds (95/65)

10 sec. FS hold in the bottom (perfect posture in bottom–95/65)

30 sec. squat pos. bar on knees (work on ankles)

B. 6-8 Split Jerk (95/65); rest 2 min. x 2-3 (working on technique/loose)

Strong

A. Every 3 min. for 15 min: 5 C&J (50%, 60%, 65%, 70%, 75%)

B. Every 3 min. for 15 min: 5 snatch pulls (60%, 70%, 80%, 90%, 80%)

C. BS: 5 x 5 (build)

Strong

3-5 sets @ 90%:

Row 350

15 UB Thrusters (95/65)

10 burpee bar hops

…….rest 5 min, being active.

Note: log times…

The Daily Experience 9/18/15

Clear

3 sets @ 110%:

Row 10 sec.

…….rest 2:30

Strong

A. C&J: 5(50), 5(55), 5(60), 5(65)

B1. Jerk Balance: 5(50), 5(55), 5(60), 5(65)

…….rest 90 sec.

B2: 10-12 back extensions

…….rest 90 sec. x 4.

Balance

3 sets of:

3 BS @ 75%

Sprint 50 meters

…….rest 3:40

Then rest 5 min. being active working on ring / skill work

B. 3 sets of:

3 BS @ 75%

Sprint 50 meters

…….rest 3:40

*Log everything.

The Daily Experience 9/17/15

Clear

A. 10 TGU’s (35/25–5 ea. arm)

B. Sot’s press: 3 x 5 (medium intensity)

Strong

A. PS: 5(50), 5(55), 5(60), 5(65)

B1. B-Bell Lunges (1RM clean): 6(50), 6(55), 6(60), 6(65)

…….rest 90 sec.

B2: 10-12 strict ring pull-ups

…….rest 90 sec. x 4.

C. FS + SJ (5+1): 50, 55, 60, 65

Balance

4-5 sets @ 85%:

2 SC @ 85%

Row 250 meters

2 SC @ 85%

…….rest 5 min.

Note: log loads + 4 times.