Gym Experience

 Seek Balance

CLEAR

3 Sets of:
25 Unbroken KBS + 30 Unbroken Wall Balls; rest 1 minute
NOTE: Use 70/55/35. Only a minute rest after completing the Wall Balls; stick to the rest.

STRONG

A. Quickly, build to a tough single in the Power Snatch
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B. 2 Hang Squat Snatch; rest 2 minutes X 5
NOTE: Log 5 different loads. Look to be quick under the bar.
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C. 1 Power Jerk + 1 Split Jerk; rest 2 minutes X 4
NOTE: Build to as heavy as possible.

BALANCE

100 Burpee Pull Ups For Time
NOTE: Need to jump to the bar (at least 6 inches); Log this.

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WAR CONCEPT: Stress & Balance

How do we not let the stresses of life get us down? How do we remain balanced in our spiritual, mental, and physical work? These past few weeks have been busy for me and it seems as if my balance has started teeter towards the ways of the world. My nutritional foundation has been lacking, but I have tightened that up these past weeks and I’m starting to feel pretty good. My gym experience has been been consistent, but I have, as of lately been skipping the Remote Experience, and on occasion even the Weekend Experience. I really can notice when I slack on these two experiences, and even more so than they gym experience because through the Remote and Weekend Experiences I work hard on my spiritual self, since that is their aim. I can let some areas of my balance slack more than others, but I absolutely cannot let my spirituality slack. I absolutely cannot be happy unless I am in tune spiritually. I realize that everyone is different, but my spirituality has to be worked on daily – or I can’t be who I need to be.

Where is your balance currently at in living the WAR lifestyle? Write something like I just wrote. Email me, or post on the blog: [email protected]

Gym Experience

It Takes Courage to Change

CLEAR

A. AMRAP Double Unders in 10 Minutes
NOTE: Check Notes; be better than last time.

STRONG

A. 3 Clean Grip Dead Lift; Rest 2 Minutes X 3
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B. 1 Clean & Jerk; rest 1 minute X 3 @ 70%;  1 Clean & Jerk; rest 1 minute X 3 @ 75%;  1 Clean and Jerk; rest 1 minute X 3 @ 80%; 
NOTE: Base it off of last weeks 1RM. Make sure you are doing a squat clean, not a power clean.  First 9 Reps on the minute. If you are successful with all 9 reps, then keep going till you fail. Log loads, and how this goes. Off the clock, and look to set a new PR.
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C. 3 Clean High Pulls; Rest 2 Minutes X 3
NOTE: Heavier than last week.
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D. 2 Front Squat; rest 2 minutes X 3
NOTE: 87% of your 1 RM. Slightly heavier than last week

BALANCE

A. Row 500 Meters + rest 1 minute + Row 500 Meters + rest 1 minute + Max Pull Ups
NOTE: Log 500 meters splits + how many pull-ups accomplished. Once you come off of the bar you are done

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WAR CONCEPT: Work & Courage

We have to be able to work in this life. There are those who put their head down day in and day out and go to work with an intensity each day-in hopes of that hard work eventually paying off; or there are those who go through the motions every day, never having any passion for anything that they are involved in, but then they wonder why it is that they can’t become who they have always wanted to become. There are the talkers, and there are the doers. The talkers only talk, and even dream big, but when it all boils down to it they haven’t got enough guts to walk the bold path, for the bold path is the courageous path, designated to those who can handle life’s adversity with clarity and poise; and when adversity does happen to strike-that is when these individuals shine the most since they rely on something greater than themselves to help see them through it; and the thought to take themselves out of reality is distant in their minds because they know, and even now understand that true courage stems from living the clear life.

Write about, and even discuss this concept

Weekend Experience

Don’t Be Afraid To Be Active Outside In The Winter

A. Perform a 30 minute jog at a slow to medium pace (Active Rest). While running direct your thinking towards gratitude and prayer. Let your unconscious mind run; and be creative of to what you think about. Try to think about great things. Maybe take you jog to an old neighborhood; and even a neighborhood that will assist you in getting to this great thinking. Or go to an area that will stir up uplifting memories of a time in your life that was most precious to you. Be creative; and don’t be afraid to be unique.

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B. At the end of the run, go and take pictures of where it was that you took your experience, and then go directly home and write about what you thought about, what you saw, and how the experience went. Analyze the pictures that you took, since they will help you come up with the words. If you want, email me some pictures and what you wrote: [email protected] 

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C. Keep studying nutrition. If you did the Remote experience then you should be reading either the “Paleo Solution” OR “It Starts With Food”. Keep reading and studying these books this weekend. If you have not already gone and got them – then go ahead an do so this weekend, and then get to work in reading them. 

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D. Think about being low key this weekend. Think about remaining humble and patient, and then act in a way that a patient, humble person would act. Be slow; and be willing to be bored. Get lost in prayer often, and if you feel compelled to do so, get lost in scripture study as well. Really focus on having a spiritual- slow weekend, and then on Sunday night write about how the weekend went. 

Gym Experience

Above It

CLEAR

A. L- Holds ALongAP; rest 2 minutes X 3

NOTE: Do these on the rings; scaled, hanging from pull up bar. Log total time held over the three sets. Try and keep your legs straight.
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B. Tabata Box Jumps – 5 minutes

NOTE: Take the low score. Use 24/20. 

STRONG

A. 2 Power Jerk + 2 Split Jerk; Rest 3 Minutes X 5

NOTE: Log 5 different loads. Look to improve…
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B. 2 Hang Squat Clean @ 70%; rest 1 minute X 5

NOTE: Be quick under the bar, and look to accelerate up out of the hole quickly. 

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C. Find Your 1 RM in the OHS

NOTE: Log this, as this is important for future programming.

BALANCE

AMRoundsAP in 12 Minutes of:
15 Squat Clean Thrusters + 15 Burpee Push Ups

NOTE: Squat Clean loads are: 95/65. A Burpee push up is where you really distinguish the push up in the Burpee. Instead of just flopping down on your chest, get in the plank push up position, then do a pushup, then hopping up into a Burpee. Basically just do a Burpee pushup, or just like it sounds.

Gym Experience

Seeing Clearly

CLEAR

For time complete:
30 Burpees + 30 Ring Dips + 30 HSPU
NOTE: You have to go in order, finishing one 30 reps before moving onto the other.  Scale Handstand Push Ups with strict shoulder press; scale ring dips with bench dips.

STRONG

A. 3 Snatch Grip Dead Lift; rest 2 minutes X 3
NOTE: Three challenging work sets using the snatch grip. Log loads used
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B. 1 Snatch; rest 1 minute X 3 @ 70%; 1 Snatch; rest 1 minute X 3 @ 75%; 1 Snatch; rest 1 minute X 3 @ 80%
NOTE: Slightly heavier than last week (look at logged notes). Make sure you are doing a squat snatch if possible, not a power snatch; however, if you are novice do a power snatch and then work on going into an OHS..  First 9 Reps on the minute. If you are successful with all reps, then keep going till you fail. Log loads, and how this goes..
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C. 3 Snatch High Pulls; Rest 2 Minutes X 3
NOTE: Go heavy; heavier than your Snatch of course since we are working on the strength of the pull. Log loads used.
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D. 3 Back Squat (Low Bar); Rest 2 Minutes X 5
NOTE: Log loads; should be done as 5 challenging work sets

BALANCE

5 Sets of:
Row 200 Meters @ 100% + 30 Double Unders + 20 Pull Ups; rest 2 minutes
NOTE: Time each round, making up five different scores. Go Hard at it with an intensity each round. Advanced, shoot for Unbroken. Log how you do on this. 

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WAR CONCEPT: The Revolving Door

The addict may quit his Opiate addiction, only to be followed by a Valium  addiction. The addict may quit his Valium addiction, only to be followed by a food addiction. The addict may quit his Food addiction, only to be followed by Alcohol addiction. The addict may quit his Alcohol addiction, only to be followed by a smoking addiction. The addict may quit his smoking addiction, only to be followed by a NyQuil addiction. The addict may quit his NyQuil addiction, only to be followed by an Energy Drink addiction. The addict may quit his energy drink addiction, only to be followed by a Caffeine Pill addiction. The addict may quit his caffeine pill addiction, only to be followed by an Amphetamine addiction. The addict may quit his Amphetamine addiction, only to be followed by Opiate addiction.

And the cycle sadly repeats itself…

Write about, and even discuss this concept