The Daily Experience 10/30/15

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New hats and shirts coming soon…

 

Weight Training

A1. Power Snatch– 6 x 2 @ 75-85%

…….rest 60 sec.

A2. Weighted Pull-Ups —  4-6 x 6

…….rest 60 sec.

B. Front Squat — 5 x 3 @ 32×1 75%-90%; rest 2 min.

C. Turkish Get-Ups — 10 (5 ea. arm) x 3; rest 90 sec.

 

The Balance

 

3-5 sets of:

7 TnG Squat Clean Thrusters (115/85)

30 double unders

7 TnG Squat Clean Thrusters (115/85)

30 double unders

 

The Daily Experience 10/29/15

Weight Training

A1. Power Clean– 6 x 2 @ 75-85%

…….rest 60 sec.

A2. Weighted Dips @ 20×0; 4-6 x 6

…….rest 60 sec.

B. OHS — 5 x 3 @ 60%-90%; rest 2 min.

C. Ghd Sit-Ups — 20 x 3; rest 90 sec.

 

Tester

For Time:

100 wall balls

50 burpees

The Daily Experience 10/26/15

Garrick competing in his first weightlifting competition. Snatch 102/#224

This dude has come such a long way; it’s incredible to see what he is now doing with his life. Since coming to WAR he has brought an incredible energy, attitude, and intensity that has helped the program, culture, and WAR community to improve. I’m thankful that I have had the opportunity to work with him and to witness such an incredible transformation take place. He had a major collar bone injury occur even less than a year ago and has bounced back by showing great determination. That’s what life is all about–bouncing back, which Garrick did, now causing him to become a tougher man because of his injury and addiction experiences.

Nice work bro and keep making it all happen. The future looks great for you. The barbell way of life is the best way of life. Stay close to the barbell and you will be safe and successful 🙂

 

 

Weight Training

A. 3 Pos. Snatch: 50, 60, 70, 75, 70.

B. 3 Power Jerk: 50, 60, 70, 75, 70

C. 3 Back Squat @ 31×1 X 5 (build to a 3RM)

 

MAP Session

3 sets of:

1 min. of calorie rows

1 min. of burpees

1 min. of box jumps (20)

1 min. of wall balls

1 min. of KBS (55/35)

1 min. of double unders

1 min. of toes 2 bar

1 min. of jumping back squats (45/33 lb bar)

1 min. of pull-ups

1 min. of hspu’s

…….rest 2 min.

Note: compare reps from round 1, 2, 3. Score is total reps.

 

 

 

 

The Daily Experience


Kendl putting together a good looking snatch.  She is in the last week of a 12 week cycle and has worked hard to get better. I’m proud of what she is doing.

 

Weight Training

A. 3 Snatch: 60, 70, 80, 90 x 2, 80.

B. Split Pos. BTN Shoulder Press: 3 x 3 (high intensity)

(OBB Dave Flemming)

 

The Balance

7 Sets of:

10 wall balls

Run 200 meters

…….rest 60 sec.

THEN REST 5 MIN.

7 Sets of:

50 yd. prowler push (heavy–25 out high/25 back low)

…….rest 60 sec.

 

 

The Daily Experience 10/20/15

3 Hang Snatch #255 PR. @theoutlawway #workoutaddictionrecovery #outlawbarbell #warolympicweightlifting

A video posted by Dustin Hawkins (@dustinlhawkins) on

Get at me you young WAR DOGS 🙂
 

Weight Training

A. 3 Hang Cleans (from knee): 60, 70, 80, 90 x 2, 80.

B. 3 Snatch Pulls: 70, 80, 90, 100, 110 x 2.

C. 3 Front Squat: 60, 70, 80, 90 x 2, 80.

 

“10-1 Latters”

A. 10-1 latter for time:

Push Press (135/95)

Box Jumps (24/20)

REST 15 MIN AND DO B

B. 10-1 latter for time:

Dead Lift (225/155)

Burpee Bar Hops

REST 15 MIN. AND DO C.

C. 10-1 latter for time:

Thrusters (95/65)

CTB Pull-Ups

 

 

The Daily Experience 10/18/15

WAR Life Coach Ben Simms, Power Clean #275.

We have so many life coaches at WAR who truly care about helping people to find change. Our philosophy is that if we strive to live the WAR lifestyle each day then our life will improve, as will our character grow brighter. The WAR lifestyle is challenging which is why confidence can be found by living it. If we feel good about ourselves then its easier to stay sober.

I’m thankful for all the wonderful life coaches that we have at WAR. Lets keep creating them 🙂

 

 

“Mobility”

A. 5 min. ankle work

B. 5 min. hip work

C. 5 min. play with the bar (95/65)

“Weight Training”

A. 3 Snatch: 50, 60, 70, 75, 80, 85, 80.

B. 3 Split Jerk: 50, 60, 70, 75, 80, 85, 80.

C. 3 Clean Pulls: 70, 80, 90, 100, 110.

D. 3 Back Squat: 60, 70, 80, 85 x 2, 80.

“Some 1K’s”

3 Sets @ 98%:

Row 1K

…….rest 10 min.

The Daily Experience 10/16/15

An old picture WAR LC Client Cj (left) and LC Nick. This is back when CJ just got here from Wyoming to experience WAR. He has since graduated from the program and is back out on the oil fields as a pipe line welder doing good as ever, and still sober. Cj is hands down one of the toughest dudes I’ve ever met. After his job is done on the pipe, then he is coming back out here to WAR to further his training. I’m thankful for this dude and for Nick.

 

Weight Training

A. Snatch Pull + PS + SS: 50, 60, 70, 75 x 2.

B. OHS: 50, 60, 70, 75 x 2.

C. 3 Lunges (bar on back, 3 ea. leg. 1rm clean): 50, 60, 70, 75 x 2.

(OBB, Dave Flemming)

 

“A Good Amount Of Work”

A. 3 sets of:

20 UB KBS (70/55)

50 Yd. Prowler Push (heavy–25 out, 25 back)

20 UB Wall Balls

…….rest 5 min.

B. 3 sets of:

AMRAP in 3 min. of:

5 Toes2Bar

5 HSPU

…….rest 5 min.

The Daily Experience

WAR LC Nick doing Fran in 2:20–WOW. This dude is killing it.

 

Weight Training

A. Clean Pull + PC + SC: 50, 60, 70, 75 x 2.

B. 3 Snatch Balance: 50, 60, 70, 75 x 2.

C. BS: 50, 60, 70, 75 x 2.

(OBB, Dave Flemming)

 

All Over The “MAP”

A. 8 Sets of:

6 thrusters (95/65)

6 burpee bar hops

…….rest 30 sec.

REST 3 MIN. BEFORE DOING B

B. 8 Sets of:

6 OHS (95/65)

6 Pull-Ups

…….rest 30 sec.

REST 3 MIN. BEFORE DOING C

C. 8 sets of:

Row 30 sec. @ 90%

Row 30 sec. @ 50%

 

The Daily Experience


WAR LC Spence Hunsaker. He will be competing in 2 weeks in an olympic weightlifting meet in Colorado. Keep an eye out for this dude.

 

“Weight Training”

A. 3 snatch: 50, 60, 70, 75 x 2. 70.

B. 3 Split Jerk: 50, 60, 70, 75 x 2, 70.

C. 3 Back Squat: 50, 60, 70, 75 x 2, 70.

D. 50 ft. hand stand walk; rest 2 min. x 3

(OBB Dave Flemming)

 

“The Gasser”

A. 3 sets of:

8 TnG Squat Snatch (115/75)

1-gasser (50 out 50 back x 2)

…….rest 5 min.

B. 3 sets of:

Row 2 min. for max meters

……rest 5 min.

The Daily Experience


My boy Garrick #290 clean.

This dude broke his shoulder only six months ago and has made his way back to being strong as ever by his hard work and dedication. This dude also brings a personality into the gym that fires everyone up. Keep going hard and staying away from those habits that will hinder your gym and life performance.

 

“Weight Training”

A. 3 Clean & Jerk: 60, 70, 80, 85 x 2, 75.

B. 3 split jk. pos shoulder press (high intensity) x 4-5.

C. 4-6 weighted dips @ 30×0; rest 2 min. x 4-5

D. 3 Front Squat: 60, 70, 80, 85 x 2, 75

 

“Running, Burpees, Double Unders”

8 sets of:

30 sec. run @ 90%

30 sec. run @ 50%

THEN REST 3 MIN. AND DO B

B. 8 sets of:

30 sec. burpee box jump overs (20)

…….30 sec. rest

THEN REST 3 MIN. AND DO C

C. 8 sets of:

30 sec. double unders

…….30 sec. rest