The Daily Experience 8/19/14
Reminder: We have Sheena coming tonight at 6:30 to teach gymnastics. This will be weak two--so if you missed last week then it will be a good opportunity for you to learn what it's all about this week. Make it happen.. REMOTE PROGRAMExperience Note: perform in early AM or PM–with being plugged inA. For time complete75 air squatsRun 1 mile75 air squatsRun 1 mileB. Afterwards, then read for 20 minutes on the site of where you experienced the run and air squats; be creative. Hopefully you can read on your phone–if not, then bring a book. STUDENT PROGRAMClear3 sets of:1) 10-15 controlled toes2bar…….rest 60 seconds2) 10-15 GH Raises (weighted if in shape with these)…….rest 60 secondsStrongA. 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 loadsBalance5 sets for times of:7 Thrusters (95/65)--take bar from ground14 Pull-Ups7 Thrusters (95/65)--take bar from ground.......rest 2 minutesNote: post total time completed, with including rests..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 PROGRAMClear3 sets of:30 Double Unders5 KB Squat Clean Thrusters (start light and then build--be active at top and hold / stretch).......rest 60 secondsStrongA. 3 position Clean (floor, hang, power) + Jerk: Max for complex. + 1 x 1 @ 95%, 1 x 1 @ 90%.–(don’t drop the bar)B. Split Jerk: 1RM. + 1 (95), 1 (90)--drop if you don't have blocks, then re-rack.C. Muscle Ups: 5 x 5-7 reps; rest exactly 2 minutesNote: Post loads + total reps accomplished on C.Balance3 sets for times of:Row 2k…….rest 4 minutesNOTE: Post 3 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.