The Daily Experience 3/24/14

WAR CONCEPT: Setting strength & conditioning goalsLets have a good week everyone. Keep trying to advance in the sport of strength & conditioning. This sport can protect you if you will get into it -- trying each day to improve in your strength and your times. Sets some goals this week? What do you want to accomplish in the next 12 weeks?Post about what you hope to accomplish in the gym the next 12 weeks? Muscle Ups? Pull-Ups? Setting a new PR in the low bar? Improved times? etc.. Remote ProgramA. 5 Rounds for time of:40 Walking Lunges30 Sit-Ups20 Supermans10 Push-UpsB. Directly after — perform a 5 minute cool down jog (prayer / gratitude)C. Read 20 minutes X 2 (different spots) Student ProgramCLEARA. Row 5 Minutes @ 75%B. Max Hand Stand Holds; rest as needed X 3STRONGA. Front Squat: 5 (70), 5 (75), 3 (80), 2-3 (85), 1 (90), 1 (95+)B. EMOM for 10 minutes of: Front Squat @65-75%C. For Time Complete: 50 Pull-Ups + 50 Ring Push UpsNOTE: post loads + how you did + time..BALANCEA. 3 Minute AMRAP of:10 Push Press (75/45)5 Box Jumpsrest 3 minutesB. 3 Minute AMRAP of:10 Goblet Squat (55/35)5 Box Jumps (24/20)rest 3 minutesC. 3 Minute AMRAP of:10 Power Cleans (75/45)5 Box Jumps (24/20)SPIRITUAL WORKA. Cool down walk for 5 minutes — prayer & gratitudeB. Read for 30 minutes Life Coach ProgramCLEARA. 30 Seconds of Double Unders; rest 30 seconds X 10 (better than last week)B. 20 Unbroken CTB Pull-Up; rest 2 minutes X 5 (not CTB)NOTE: 2 added reps from last week, however, not CTB. Post total reps for DU’s and post how you do on B. How is your butterfly coming along?STRONGA. Low Bar: 5 (75), 3 (85), 1 (90), 1 (95+).--If you feel up to it then reset 1RM..B. Low Bar: 8 reps @ 78%; rest 3 minutes X 2. (minimal rest at the top–Unbroken reps. Post how you do)NOTE: Post how you do + loads..BALANCE4 Sets for time of:Run 400 Meters20 Burpeesrest 3 minutesNOTE: Post 4 times + Total time with including the rest.SPIRITUAL WORKA. Cool down walk for 5 minutes — prayer & gratitudeB. Read 2o minutes X 2 (two different spots)