The Daily Experience 1/30/14

Simone Power Snatch #100. Nice work...Remote ProgramCLEARA. Run 1 mile @ a warm-up pace–somewhat challenge yourself. Force thoughts of gratitude into your mind — look to be thankful for exercise….This could be done outside, indoors, or even on a treadmill. Post how this goes..B. Tabata Push-Ups - 4 minutes (low score--20 on 10 off for 4 min.)C. Walk around and meditate for 3 minutes before going into the STRONG…STRONGA. 5 Low Bar; rest 2 minutes X4- 5 (slightly heavier than last time)NOTE: Read / meditate during rest–heavier than last time. If you don’t already, you need to be able to read off of your phone (amazon kindle — or iBooks)BALANCE5 Sets of:5 Front Squat5 Push Press5 ThrusterRow for 90 Seconds (100% effort)Rest 3 minutesNOTE: Don't put the bar down--so use the same load; however, try and increase in the loading each set... challenge yourself....SPIRITUAL WORKA. Find a cool scripture or a quote and then send it someone via text message and also post it on the blog. Student ProgramCLEARA. Row for 5 minutes @ 80%B. 3 sets (not for time): 10 Goblet Squats + 10KBS; rest 1 minutesSTRONGA. Front Squat: 5, 5, 3, 3, 1, 1, 1; rest 2 minutesNOTE: Progress in loading. Last 3 singles need to be tough. Heavier than Monday...B. 5 Close Grip Bench; rest 2 min X 5NOTE: Post loads....C. 3 Snatch Grip Dead Lift; rest 2 minutes X 4NOTE: Work on your start position. This lift is the first pull (1 of 3) in the snatch...Be smooth and keep your chest up.. "slow is smooth, and smooth is fast." Post loads + videos...BALANCE 12 Minute AMRAP of:5 Thrusters7 Burpees9 Box Jumps (24/20)NOTE: Post total rounds / reps completed...SPIRITUAL WORKA. Find a cool scripture or a quote and then send it someone via text message and also post it on the blog. Life Coach ProgramCLEARA. Dynamic Warm-Up (Get loose by performing in the movements)B. Tabata Push-Ups — 4 minutes (take low score)STRONGA. Build to a tough single in the Power Clean - (new PR if you can)B. 3 Power Clean (83%--of A, not TnG); rest 45 -60 seconds X 7.NOTE: Stick to that exact rest time…Post loads..Also, post video if you canC. Every 2 minutes for 10 minutes perform: 2 Low Bar @85-90% (get good and loose before starting)NOTE: Post loads + how A, B, & C– goes for you…BALANCEComplete as many rounds / reps as possible in 10 minutes of:60 Bar Facing Burpees30 Thrusters (115/75)10 Bar Muscle Ups or Burpee Pull-UpsSPIRITUAL WORKA. Find a cool scripture or a quote and then send it someone via text message and also post it on the blog.