The Gym Experience 9/8/14

REMOTE PROGRAMExperience Note: plugged in, and be creative with where you do this experience...A. For Time Complete:50 Air Squats50 Walking Lunges50 Bench Jumps50 BurpeesB. Afterwards, then read for 20 minutes on the site of where you performed the experience. Hopefully you can read on your phone–if not, then bring a book. STUDENT PROGRAMNote: testing on the squat and bench this week, though all dependent on you feel.Clear3 sets of (get loose through this--not for time)10 High Wall Balls30 Double UndersStrongA. Quickly, build to a tough single in the power cleanB. Front Squat: 3 x 3 @ 90%C. Low Bar Session:1) 5 (75)2) 3 (85)3) 1 (90)4) 1 (95)5) 1 (100+)--if you feel ready6) Every 2 minutes for 6 minutes perform: 6 Low Bar @ 75% + 6 BurpeesNOTE: Post loads + how you do....BalanceA. 3 sets for times of:10 Power Cleans (185/135)10 HSPUSprint 200 meters10 Power Cleans (185/135)10 HSPU.......rest 2 minutesNote: post 3 times + total time 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 (not for time) of:10 Clean Grip OHS (light)30 Second Wall Facing Hand Stand HoldStrongA. Hang Snatch (just above knee): 5 x 1–five perfect lifts–heavy single.B. 3 sets of:B1) 5 TnG Squat Snatch ( by 3rd set, go for a 5RM)…….rest 2 minutesB2) Max Effort Timed Plank Hold-25lbs placed on hips (not push up position--no sag)…….rest 2 minutesC. At 85% of 5RM on B1, perform: Max Effort TnG Squat CleansNote: Post loads + total reps accomplished on C.BalanceAMRAP in 10 minutes of:15 Strict / Kipping HSPU (when you run out of strict--go to kipp each round though)30 Barbell Weighted Split Jumps (65/45)NOTE: Post total rounds 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.