The Daily Experience 12/19/13

Did some spiritual work at one of my spots. Got some sun on my face, worked on prayer & gratitude, read and studied about Christ, and then sent out a few text messages telling people how much I appreciated them. I got high..RemoteA. Warm-up 1 mile jog...B. 4 Sets for times of:10 Low Bar Back Squat + 10 Burpees + 10 Pull-Upsrest / read for 3 minutesNOTE: Post 4 separate times + loads used on Low Bar. Choose a challenging load if your technique is there. If you don't have the pull-up, then do jumping. These sets are to be done as fast as you can -- 100% effortC. 3 Sets of: 20 weighted (45/25) walking lunges; rest 2 minutesNOTE: Knee needs to kiss the ground..Basically taking 20 steps, 10 each leg.D. 100 Anchored Sit-Ups for timeNOTE: Post time completed.. StudentCLEARA. 30 seconds of double unders; rest 30 seconds X 7NOTE: Post total reps..STRONGA. Build to a tough single in the CleanNOTE: Be better than Monday..Post load / videoB. 3 Front Squat; rest 2 minutes X 4NOTE: 80-85% of 1RM. Post loadsBALANCEComplete 21, 15, 9 reps for time of:Clean High Pull (75) + KBS (55/35) + Pull-UpsNOTE: Post time completed. If you are not yet skilled in the pull-up then scale to jumping pull-ups... Life CoachCLEARA. 30 seconds of double unders; rest 30 seconds X 7NOTE: Post total reps..STRONGA. Build to a tough single in the snatchB. Build to a tough single in the clean & jerkC. Find today’s 1-RM in the front squat and then take 80% and perform EMOM for 5 minutes of: 3 Front Squat.NOTE: Post loads + how this goes… If you are feeling good on the snatch & C&J then try a set a new 1RM, otherwise - work at a lower percentage and work technique.BALANCEComplete 15, 12, 9, 6 reps for time of:Clean High Pull (115/85) + KBS (70/55) + Pull-UpsNOTE: Post time completed...