The Daily Experience 12/20/14

Gym Experience

Clear

A. 10 minutes of mobility / skill work

Strong

A. In 15 minutes–find your 3rm in the Front Squat

Balance

“Amanda”

9-7-5:

Muscle Ups

Snatches (full) 135/95

 

Be Active Experience

A. Be Active in Something Outside–Shoveling, chopping wood, work, throwing the ball, hiking, etc….

B. Send out a text to someone telling them how thankful you are for them.

 

Spiritual Work

A. Read for 20 minutes x 4 (two of the sessions a spiritual / self help read)

B. Try and have a good conversation with someone in your family this weekend.

The Weekend Experience

Pick an experience to do, or two, and then combine them with the spiritual work. Make it happen.

 

Gym Experience

Clear

A. 10 minutes of mobility / skill work

Strong

A. In 15 minutes–find your 1rm in the snatch

B. In 15 minutes–find your 1rm in the clean & jerk

C. In 15 minutes–find your 3rm in the Front Squat

Balance

7 rounds for total time of:

10 Burpee Box Jump Overs (24/20)

5 Muscle Ups

…….rest 1:1

 

Track Experience

A. Tester–For time: run 6 laps + 50 burpees (post time)

B. Hand stand walk: total distance in 5 minutes (on football field)

C. On football field perform: 6–60 yard sprints; rest 2 minutes

D. Tabata Push-Ups–4 minutes (low score)

E. Read for 30 minutes + write about the experience + take a picture + email it to me or text.

 

Sunday Running Experience 

A. Go for a 30 minute low key jog in a beautiful location with being plugged into a great musical playlist. On this run think about all of the things you are grateful for: and look to be proud of yourself for the way of life that you are trying to live.

B. Send out a text to someone telling them how thankful you are for them.

 

Spiritual Work

A. Read for 20 minutes x 4 (two of the sessions a spiritual / self help read)

B. Try and have a good conversation with someone in your family this weekend.

The Weekend Experience

Gym Experience

A. In 15 minutes–find your 1rm in the snatch

B. In 15 minutes–find your 1rm in the clean & jerk

C. In 15 minutes–find your 3rm in the Front Squat

D. In 15 minutes–find your 3rm in the bench press

E. Do the track experience (either saturday or sunday)

 

Track Experience

A. Tester: Run 2 miles fort time (8 laps)

B. Hand stand walk: total distance in 5 minutes (on football field)

C. On track, perform: 100 meters sprints; rest 2 minutes X 4 (100% effort)

……..walk / meditate and pray for 2 minutes in between sets

D. Hand stand walk: total distance in 5 minutes (on football field)

E. Read for 30 minutes + write about the experience + take a picture + email it to me or text.

 

Spiritual Work

A. Read for 20 minutes x 4 (two of the sessions a spiritual / self help read)

B. Go and play some type of sport: kick a ball, mtn bike, wake board, play catch, shoot hoops, go fishing, etc.–as I’m sure you now get the point. Make this happen.

C. On both saturday and sunday night, and just before dark–go experience being outside with just you and your thoughts, and try to live in the moment. Get lost in gratitude for 20 minutes. Pray if you feel like it.

 

The Weekend Experience

Gym Experience

A. Find your 3rm in the Front Squat

B. Do the track experience

 

Track Experience

A. Run 800 meters @ 90%

…….walk / meditate & pray for 3 minutes

B. 4 sets for times on the football field: sprint 200 meters (there and back)

……..walk / meditate and pray for 3 minutes in between sets (post times)

C. Run 800 meters @ 90%

D. Read for 30 minutes + write about the experience + take a picture + email it to me or text.

 

Spiritual Work

A. Read for 25 minutes x 4 (4 separate unique locations–preferably outside)

B. Send out a text to 3 different people over the course of the weekend thanking them for something; or give encouragement.

C. On both saturday and sunday night, and just before dark–go experience being outside with just you and your thoughts, and try to live in the moment. Get lost in gratitude for 20 minutes. Pray if you feel like it.

 

The Weekend Experience

GYM EXPERIENCE

Clear

A. 10 minutes of skill work / mobility

Strong

A. Bench Press: 5 (65), 5 (75). + Max reps @ 85%

B. 10 Weighted Ring Dips, AHAP (not unbroken) x 3

Balance

15, 12, 9 reps for time:

Power Cleans (185/125)

HSPU

NOTE: Post time completed..

 

SPIRITUAL WORK

A. Read for 20 minutes X 4 (all in the same spot)

B. Take a drive while listening to good music. If you can’t drive, then go for a walk and listen to good music. Let the music lead you to day dreaming about good things.

C. Spend time with family, or good friends. Try and find yourself having a good conversation with someone.

D. And of course, look for an opportunity to help someone, and then write about it if you get such an opportunity.

The Weekend Experience

TRACK EXPERIENCE

A. Run 1 mile @ 70 %

B. 10 minute of hand stand walk practice

C. Run 1 mile @ 80%

D. 10 minute of hand stand walk practice

E. Run 1 mile @ 90%

Note: post 3 mile times + how you did on hand stands..

 

GYM EXPERIENCE

Clear

A. 10 minutes of skill work / mobility.

Strong

A. Find your 1rm in the Clean & Jerk

B. Build to the load of your body weight in the snatch / female 80% of BW

NOTE: Post loads + how this goes.

Balance

For time complete:

Run 1 Mile

100 Burpees

10 Squat Snatches @ 100/85% of BW (100 men/85 women)

NOTE: Post time completed + snatch load..

 

SPIRITUAL WORK

A. Read for 20 minutes X 4 (all in the same spot)

B. Take a drive while listening to good music. If you can’t drive, then go for a walk and listen to good music. Let the music lead you to day dreaming about good things.

C. Spend time with family, or good friends. Try and find yourself having a good conversation with someone.

D. And of course, look for an opportunity to help someone, and then write about it if you get such an opportunity.

 

The Weekend Experience

TRACK EXPERIENCE

A. 10 minute jog (meditate / pray)

…….+

B. Complete 10 rounds for time on the tack or football field of:

5 burpees

sprint 100 meters

5 burpees

C. At track, read for 30 minutes + pray / meditate

 

GYM EXPERIENCE

Clear

10 Minutes of hand stand walk practice (post how it went)

Strong

A. Push Press: 3 RM (hopefully better than last week)

B. Bench Press: 3 (75), 3 (85). + Max Reps @ 95%

C. 10 close grip bench press, as heavy as possible X 3.

NOTE: Post loads + how this goes.

Balance

15 Minute AMRAP of:

9 HSPU

21 KBS (70/55)

50 Double Unders

NOTE: Post total rounds / reps..

 

SPIRITUAL WORK

A. Read for 20 minutes X 4 (in a quite spot outside)

B. Create a playlist of good sounding music, and then listen to it while doing something (driving, working in the yard, etc)

C. Look for an opportunity to help someone, and then write about it if you get the opportunity.

 

The Weekend Experience

My buddy Boyer in 4th place going into day #2.

TRACK EXPERIENCE

A. 10 minute jog (meditate / pray)

B. Run 200 meters @ 80%; jog 200 meters @ 50% X 7

C. 100 meter sprints @ 95%; rest 2 minutes x 6

D. On football field perform 50 yard latter for time (10 out 10 back, 20 out 20 back, etc)

E. At track, read for 30 minutes + pray / meditate

 

GYM EXPERIENCE

Clear

10 Minutes of hand stand walk practice (post how it went)

Strong

A. Push Press: 3 RM

B. Bench Press: 3 (70), 3 (80). + Max Reps @ 90%

C. 20 Weighted Ring Dips (as heavy as possible) x 3 (heavier than last week)

NOTE: Post loads + how this goes.

Balance

4 Rounds for a total working time of:

Run 400 meters

15 CTB Pull-Ups

15 Target Burpees–6 inches

…….rest 1:1 (rest period is same length as work period)

NOTE: Post time completed…

 

The Weekend Experience

TRACK EXPERIENCE

A. For Time Complete:

Run 400 Meters (1 lap)

20 Burpees

Run 800 Meters (2 laps)

15 Burpees

Run 1200 Meters (3 laps)

10 Burpees

…….and then rest for 3 minutes

B. 100 Jumping Switch Lunges

C. At track, read for 30 minutes + pray / meditate

 

GYM EXPERIENCE

Clear

3 sets of:

10 HSPU (elevated)

15 Toes2Bar

…….rest 1 minute

Strong

A. Push Press: 5 RM

B. Bench Press: 5 (65), 5 (75). + Max Reps @ 85%

C. 20 Weighted Ring Dips (as heavy as possible) x 3 (just chip–don’t need to be UB)

NOTE: Post loads + how this goes.

Balance

For time compete:

Run 800 Meters

100 KB snatches (55/35–5o R/50L, done in anyway)

Run 800 Meters

NOTE: Post time completed…

 

SPIRITUAL WORK

A. Make a conscious effort to spend time with family

B. Read & study for 45 minutes X 3 (same spot each time)

C. Write for 20 minutes X 3 (creative writing)

The Weekend Experience

Hiking Experience

A. Go on a 45-60 minute hike with carrying a light load (book, water, recovery–high intensity). Challenge yourself on this hike. Try to get where you are going as fast as you can– and time it.

B. Read for 25 minutes at the top + work on prayer & meditative thought. Take pictures..

Spiritual Work

A. Read for 20 minutes X 4 (four unique locations if possible)

B. Perform some kind of labor this weekend (yard work, help someone out, etc)…Be Creative.

C. Spend time with family and make a real effort to live in the moment and to not make everything about you. Focus on not being self centered.

D. Write about the weekend experience