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 Remote Experience

The Lake Swimming Experience

A. Go to a lake and go swimming. Make it playful swimming.

B. Chill out at the lake. Work on living in the moment. Take some time to reflect.

C. Read for 20 minutes

D. Take pictures + email or text them to me, or post them on instagram and tag @dustinlhawkins

The Weekend Experience

Student Program

A. Build to a tough double in the power clean

B. Build to a tough double in the power snatch

+

3 sets of:

8 Dead Lift @ 70% of LB 3RM

……rest 1 minute

16 CTB Pull-Ups

…….rest 1 minute

8 CG Bench Press @ 70% of 3RM (doesn’t have to UB)

…….rest 1 minute

 

The Jogging Experience

A. Go for a 25 minute jog in a unique location.

B. Read for 20 minutes wherever you end up.

C. Close the experience off with a prayer of a sort.

D. Take a picture + write a short paragraph describing the experience..

The Daily Experience 4/7/15

Fly Fishing

I’ve been fishing the past 2 days and have had a blast. I grew up my whole life fly fishing with my best buddies from my childhood neighborhood. Our backyards were linked together by a fence, and our fathers and grandfathers got us into fly fishing at a young age. As 10 year old kids we used to travel into wyoming and parts of Idaho to explore their beautiful trout rivers and streams. And most importantly, to learn how to be patient and deal with downtime. Oftentimes, on the river, the fishing gets slow and sometimes boring; and you gotta learn to deal with that boredom by seeking to appreciate nature and the beauty of the river by living in the moment of it all. Reading is a common practice along the river, and when the afternoon nap calls your name, then you take it on the bank while letting the river lead you to meditative sleep.

 

Remote Program

A. Complete:

15 minute jog (z1/slow pace–Unbroken–plugged in to music).

15 minute walk (plugged in to an audio book)

B. Send out a text of gratitude

 

Student Program

Note: reminder, we are de-loading in the strong this week. We will low bar and FS on Thursday just to stay on those lifts through this week, but this week should be a good fun conditioning testing week. Challenge yourself

A. Complete 21, 15, 9 for time:

Dead Lift (225/155)

HSPU OR Burpees

B. 15 minute Z1 jog (work on prayer & gratitude)

 

Life Coach Program

Clear

A. 5 minute Z1 row (meditative thought. Get ready in your head)

B. 5 minutes of mobility work (shoulders, knees, biceps, foam roll, etc)

Strong

A. power snatch – [email protected]%, [email protected]%, [email protected]%, [email protected]%

B. jerk balance – [email protected]%, [email protected]%, [email protected]%, [email protected]%

C. rdl (1rm clean) – [email protected]%, [email protected]%, [email protected]%, [email protected]%

(outlaw emphasis)

Balance

A. Low Bar: 5×3 @ 80% (3RM)

Note: post how this goes.

The Weekend Experience

Gym Experience

Clear

A. 10 minutes of mobility / skill work –get hot and ready for the strong.

Strong

1) Snatch complex (pull/pull/snatch) – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

2) Jerk from blocks – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

3) Power clean + power jerk – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

4) Front squat – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

Balance

5 sets of:

6 Clean Grip Dead Lift @ 80% of Low Bar 5RM

…….rest 1 minute

16 Pull-Ups

…….rest 1 minute

6 Clean Grip Bench Press @ 80% of 5RM

…….rest 1 minute

B. Jog for 10 minutes @ z1 pace (outside if the weather lets you)

 

Track Experience

A. Run 1 mile (gratitude / prayer)

B. 10 Burpee Broad Jumps; rest 2 minutes x 3 (on football field)

C. 5-10 minutes of hand stand walk practice

D. 10 Fast burpess + Run 400 meters; rest 2 minutes x 3

E. Walk 1 lap + say a prayer

 

Spiritual Work

A. Over the weekend, read 20 minutes X 5 or more.

B. Spend time with family, and also seek to have a beautiful conversation with someone in your family.

C. Write about the weekend experience.

The Daily Experience 2/11/15

To Life Coaches & Students

If you are starting to feel beat up, then make sure you are taking care of yourself by living right. Training in this way is not for the faint of heart. Yes, you are going to experience a few aches and pains, but that shouldn’t stop you from training. You come in, get hot, work on some mobility, and then get going.

On wednesdays, and over the weekend, you need to be working hard on your spiritual self and allowing your body to relax and recover. Don’t forget about the spiritual work of the program, and especially not about the nutrition.

I love what’s going on in the WAR gym experience, so keep it up. Remember, you must carry an intensity and reverence in the gym experience or you will get hurt in the gym experience. Make sure you are not resting too long during the STRONG and barbell work (keep a pace); but also keep focused on the task at hand. If one has a large load on the bar, then it would not be wise of you to be playing grab ass in between sets and during the rest. You should be coaching each other so that you can develop a coaches eye and become a good coach. I’m not saying that any of you are playing grab ass, so don’t worry; I just want to make it clear what is to be expected in the WAR gym experience. I don’t want anyone getting hurt.

Thanks everyone for doing the WAR program the right way. Like I said, I love what’s going on. We have a special community, and I’m so thankful for everybody. Let’s keep helping people to get into the barbell way of life 🙂

Make it happen capn’s

 

Remote Program

A. AMRAP in 20 minutes of:

5 burpees

10 bench dips

15 air squats

B. Read for 20 minutes

C. Say a prayer out loud.

 

Student Program

Note: for those who are feeling beat up then you better take care of yourself and start working on mobility. Get with Mona, and start familiarizing yourself with the Supple Leppard book. Take the initiative and start learning about mobility.

Clear

1 set 0f: (test)

ME Strict HSPU (test–log)

…….rest as needed

ME Strict Ring Dips (test–log)

…….rest 90 seconds

Strong (wk 4–de-loading)

A. In 4 work sets perform: 7 reps in the Low Bar; rest 2 min. @80 (7RM)

B. In 3 work sets perform: 7 reps in the Push Press; rest 2 min. @ 80% (7RM)

Note: perfect technique…

Balance

A. 4 sets of:

5  Snatch (155/105-full)–not TnG

5 Push Jerk (155/105)–same bar

25 Wall Balls

…….rest 2 minutes

Note: Post how this goes…

 

Life Coach Program

Note: for those who are feeling beat up then you better take care of yourself and start working on mobility. Get with Mona, and start familiarizing yourself with the Supple Leppard book. Take the initiative and start learning about mobility.

Clear

A. 10 minutes of mobility work

B. 3 sets (not for time)

5 Sots Press (light)

15 High Wall Balls

Strong

A. Snatch from mid thigh – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

B. Jerk balance – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

C. Clean pulls – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

D. Overhead squats(based on 1rm snatch) [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

(outlaw emphasis)

Balance

Complete @ 80%:

8 TgU’s (55/35)–preferably done on grass

30 burpee box jump overs (20)–Low impact-a good pace, but step down

8 TgU’s (55/35)

30 Weighted GH Raises (pull high at the top with hamstrings to extend all the way up)

8 TgU’s (55/35)

Note: post time completed….

The Running, Swimming, & Reading Experience

IMG_3946

By Nick Thomas

I love Wednesdays. They are a great opportunity to slow the world down and really hone in on the spiritual. Great jog with audiobook/pool session. I am so grateful to be a part of WAR, and would like to point out that the high the WAR lifestyle brings me does not just last a few minutes, or a few hours. It lasts much longer, and it can last a lifetime.

The Daily Experience 12/19/14

REMOTE PROGRAM

A. Run a 5k for time (be creative in your route)

B. Pray / meditate for 15 minutes on site.

C. Send out a thank you text

Spiritual Work

A. Go visit someone–grandparents, parents, old friend, etc…make this happen

 

STUDENT PROGRAM

Clear

3 sets (not for time) of:

1-minute ring plank hold

1-minute ME hand stand walk

5 Hang Clean (65/45)

Strong

A. Hang Clean: 4 x 3 (build to 3RM)

B. 3 sets to build to a tough single in the clean (full)

C. Split Jerk Session:

1) Find 5RM (wk 3)

2) 5 @ 95% of 5RM

3) 5 @ 90% of 5RM

Note: post loads…

Balance

A. AMRAP in 20 minutes of:

4 HSPU

8 KBS (55/35)

12 Calorie Rows

Note: post rounds / reps

 

LIFE COACH PROGRAM

Clear

3 sets (not for time) of:

1-minute ring plank hold

1-minute ME hand stand walk

5 Hang Clean / snatch (65/45)

Strong

A. Snatch 5 x 1 (80%)

B. Clean & Jerk: 5 x 1 (80%)

Balance

A. AMRAP in 20 minutes of:

4 HSPU

8 KBS (55/35)

12 Calorie Rows

Note: post rounds / reps

The Remote Experience

The Walking / Hiking Experience (go somewhere different)

A. Go for a 40 minute hike / walk (low intensity)–with being plugged in to an audio book (spiritual/inspirational listening)

B. On site of hike, read for 20 minutes (spiritual read, on phone, or take book)

C. Send out a thank you text..

The Daily Experience 10/14/14

IMG_3525

Please try one of these track experiences before the weather turns. You won’t regret it.

 

REMOTE PROGRAM

A. Every minute on the minute for 12 minutes perform:

15 Air Squats + 7 Burpees

B. Say a prayer while cooling down.

C. Practice walking on your hands for 10 minutes

 

STUDENT PROGRAM

Clear

Complete @ 75%:

30 Strict Toes2Bar

15 High Broad Jumps

Strong

A. 5 sets of: (build each set)

Power Position Snatch + Hang Snatch

B. Push Press: 5rm. + 5 (95), 5 (90). + ME Strict Press Set @ 60% of 5RM (last week of 5’s, then on to 3’s)

C. ME Strict Ring Dips (slow); rest 2 minutes X 3

NOTE: Post loads + reps + how this goes…

Balance

4 sets for a total time of (to be done at 100% effort):

15 Hang Power Snatch (75/45)

15 Pull-Ups

15 Calorie Rows

15 Burpees over erg

…….rest 2 minutes

Note: post 4 times, or total time completed with including rest..

Spiritual Work

A. Say a prayer while cooling down

 

LIFE COACH PROGRAM

Clear

A. 10 minutes of skill work/mobility

Strong

A. Two Position Clean (hang & power position): 5 x 1 — heavy but no misses

B. Split Jerk: 5 x 2–heaviest possible.

C. 4 sets of:

C1) 3 TnG Clean (full squat)

…….rest 90 seconds

C2) 8 Tempo Ring Dips (3 sec. down, 3 sec. pause in bottom, 3 sec. up, 3 sec. at top)

…….rest 2 minutes

D. ME TnG Cleans (full) @ 75% of established 3 rm..

Note: Post loads/reps + total reps accomplished on D.

Balance

A. WAR Loop For Time (3 miles)

NOTE: Post time…

Spiritual Work

A. Say a prayer while cooling down.