The Daily Experience 8/12/14

Games athlete Sheena Hammer will be teaching gymnastics at WAR @ 6:30 pm. We are excited to have her, so if you are one who is wanting some extra instruction on body awareness in the gymnastic movements (pull-up, muscle up, HSPU, ring dip, etc) then please come. REMOTE PROGRAMExperience Note: perform in early AM or PM--with being plugged inA. For time complete75 push-upsRun 2 milesB. Afterwards, then read for 20 minutes on the site of where you experienced the run. be creative. Hopefully you can read on your phone--if not, then bring a book.Spiritual WorkA. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them. STUDENT PROGRAMClear4 sets of:1) 10-15 V-Ups…….rest 60 secondsV-Up video2) 10-15 GH Raises…….rest 60 secondsGH Raise Demo VideoStrongA. In 10 minutes–find your 1rm in the Bench PressB. Bench Press at 80% of A: 6 x 2C. Pendlay Rows: 3 x 5, AHAP (all heavy work sets--heavier than last week)NOTE: Post loadsBalanceFor Time Complete:Run 400 meters20 Toes2bar30 Thrusters (65/45)Run 800 meters30 Thrusters (65/45)20 Toes2barRun 400 metersNote: post time completed....Spiritual WorkA. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them. LIFE COACH PROGRAMClearPerform @ 75%:1) 30 Double Unders + 15 High Wall Balls.......rest 60 seconds--stretch / mobility2) 30 Double Unders + 15 Calorie Rows.......rest 60 seconds--stretch / mobility3) 30 Double Unders + 15 V-UpsNote: Get hot and loose...StrongA. 3 position Clean (floor, hang, power) + Jerk: Max for complex. + 1 x 1 @ 95%, 1 x 1 @ 90%.–(don’t drop the bar)Demo VideoB. Split Jerk: 1RM. + 1 (95), 1 (90)C. Muscle Ups: max effort strict; rest 10 seconds; max effort kipp. x 3Balance5 sets for times of:Row 1K.......rest 1:1NOTE: Post 5 times + total times...Spiritual WorkA. At night, preferably just before dark and as the light of the day is barely hanging on, go for a 5-10 minute walk in your neighborhood and say a prayer of gratitude. If you have kids, or family, then invite them to come along and have an attitude of gratitude for them.