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.

 

The Gym Experience 9/15/15

Bodee & West. Two future WAR weightlifters.
MAP Training
5 sets @ 85%:
1 min. row
1 min. double unders
1 min. box jump overs (20)
…….rest 2 min.
…….then rest 10 min. (tabata pull-ups, 4 min)
5 sets @ 85%:
1 min. row
1 min. toes2bar
1 min. kbs (70/55)
…….rest 2 min.

The Daily Experience 9/14/15

Commitment

If you want to get good at lifting weights then you must be consistent and pay attention to the details of your training. If you come sometimes, but then miss other times, then you are missing out on key pieces of the program. If you are struggling, then re-commit by setting some gym goals for yourself. Also, if you are one who struggles intensely with the disease of addiction then you are going to need the barbell, as it will provide you with the necessary confidence that you’ll need moving forward. We have to feel good about ourselves, and it is when we don’t that the dark mind of self doubt starts creeping in, telling us that we aren’t good enough. Let the barbell tell you how good you are, but only expect it to after you have shown commitment to it.

Make it all happen…..

 

Clear

10 sets of:

30 sec. double unders

……rest 30 sec.

Strong

A. Every 3 min. for 15 min: 5 hang clean (50%, 60%, 65%, 70%, 75%)

B. Every 3 min. for 15 min: 5 split jerk (50%, 60%, 65%, 70%, 75%)

C. Back Squat: 5 x 5 (build)

Strong

5 sets of:

7 Heavy Thrusters (build)

10 burpees

Row 150 meters

…….rest 5 min, being active.

Note: log loads…

The Daily Experience 9/11/15

WAR LC Client Chad having a moment of clarity on our hike.

 

Clear

3 sets (not for time) of:

2 rope climb

50 double unders (try for UB)

2 muscle ups

Strong

A. Every 3 min. for 15 min:

5 hang squat clean @ 65%

B. 5 power jerk (build):50%, 60%, 65%, 70%, 75%

C. 5 Snatch Pulls: 60%, 70%, 80%, 90%, 80%

Balance

A. 4 sets of:

Row 60 sec. @ 90%

Row 60 sec. @ 50%

…….then rest 5 min. and do B.

B. 4 sets of:

Run 60 sec. @ 90%

Run 60 sec. @ 50%

…….then rest 5 min. and do C.

C. 4 sets of:

Row 60 sec. @ 90%

Row 60 sec. @ 50%

 

 

The Daily Experience

A. 5 sets @ 85%:

12 KBS (70/55)

12 Burpee Box Jump Overs (20)

12 CTB Pull-Ups

12 Wall Balls

…….rest 8 min.

 

Rest 10 min. and then do B

 

B. 5 sets @ 85%:

12 Dead Lift (155/115)

12 Burpee Bar hops

12 Toes2Bar

12 Front Squat (155/115)–take from ground

…….rest 8 min.

The Daily Experience 9/8/15

LC client chad on a hike.

 

Clear

A. 8 sets of:

30 sec. double unders

…….rest 30 sec.

Strong

A. 3 pos. C & J (2 at each spot): 1(50), 1(60), 1(65), 1(70), 1(75)

B. BTN Split Jerk: 5(50), 5(60), 5(65), 5(70), 5(75).

C. 6-8 HSPU; rest 2 min. X 3-4 (stict/elevate to make challenging)

Balance

A. 8 sets of:
30 sec. hill sprint (medium incline)
…….4:30 min. rest
**rest 8 min. between set 4 and 5 and perform tabata pull-ups (4
min). and log low score.

 

 

The Daily Experience 9/4/15

My reading and running spot yesterday. I’m so thankful for this lifestyle.

 

MAP Training

A. Complete @ 80%:

30 burpee box jump overs (20)

30 thrusters (95/65)

30 Calorie Row

30 OH walking lunges (45/25)

30 Push Press (95/65)

30 Toes2bar

30 double unders

…….then rest 3 minutes and do B.

B. Complete @ 85%:

30 burpee box jump overs (20)

30 thrusters (95/65)

30 Calorie Row

30 OH walking lunges (45/25)

30 Push Press (95/65)

30 Toes2bar

30 double unders

…….then rest 4 minutes and do C.

C. Complete @ 90%:

30 burpee box jump overs (20)

30 thrusters (95/65)

30 Calorie Row

30 OH walking lunges (45/25)

30 Push Press (95/65)

30 Toes2bar

30 double unders

Note: compare times from 80% to 85% to 90%. Did you improve or stay around the same. Goal is to help you find your engine so that you can understand your percentages.

The Daily Experience 9/3/15

I’m excited to be working with Bree. This is week 1 of the 12 week life coaching program. What she is doing is inspiring.

 

Clear

3 sets of:

30 double unders

15 ft. hand stand walk

…….rest 2 min.

Strong

A. Every 3 min. for 15 min: 5 hang clean (50%, 60%, 65%, 70%x2)

B. Every 3 min. for 15 min: 5 power jerk (50%, 60%, 65%, 70%x2)

C. Back Squat: 5 x 5 (build)

Strong

AMRAP in 10 min:

7 hspu

7 ctb pull-ups

7 kbs (70/55)

Note: log total reps /rounds.

 

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%.