The Daily Experience 12/12/13

WAR Life Coach Dan Palmer: "A beard, good nutrition, and strength & conditioning in a garage can protect us."Remote ProgramA. 4 Sets of: 10 Low Bar Back Squat + 10 Fast Burpeesrest 90 secondsB. 4 Sets of: 10 Push Press + 10 Pull Upsrest 90 secondsC. Run for 12 minutes - Medium IntensityNOTE: Post loads used + how far you ended up running.. Student ProgramCLEARA. 3 Sets of: 10 Burpees; rest 60 SecondsB. 3 sets of: 10 Pull-Ups; rest 60 SecondsNOTE: Work on efficiency and speed..STRONGA. Quickly--Build to a tough single in the Power CleanNOTE: Compare notes...Post load..B. Low Bar: 5 Reps; rest 2 minutes X 5NOTE: Heavier than monday...post loadsBALANCE2 Sets of:15, 12, 9 reps of: Power Clean (115/85) + Burpee7 minute active rest: read / meditateNOTE: So you do set 1 all out, then rest 7 minutes, and then you do set 2. Log two scores..It would be best if you could read off of your phone.. Post how this BALANCE goes for you.. Life Coach ProgramCLEARA. Play with a 45lb barbell for 3-5 minutes. Perform: OHS, Snatch Balance, Muscle Snatch, Thruster, etc. If you feel the need to add a little bit of weight - then go ahead and do it..STRONGA. Low Bar: 5 (75), 3 (85), 1 (95). + 2 reps @90; rest 2 minutes X 3.NOTE: If you feel like you can reset your 1RM- then do so, and then base your percentages for the 2 off of your new found 1RM.B. 5 Sets of: 1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch; rest 2 minutesNOTE: Post 5 loads..+ video.BALANCE4 sets of:3 Squat Cleans (85-90%-1RM) + 25 Unbroken Pull Ups; rest 3 minutesNOTE: Play with your load; maybe start at 85% and then build to 90% --or just do all with 90%. Post how you do on this (pull-ups + cleans).