The Gym Experience 9/15/14

REMOTE PROGRAMExperience Note: plugged in, and be creative with where you do this experience…A. 5 sets of:15 Push-UpsRun for 30 seconds15 Air SquatsRun for 30 seconds15 burpees......then rest 3 minutes and repeat for 5 sets (reading or meditate / pray during rest)B. 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 PROGRAMClearA. 5 minute run @ 70%B. 15 Thrusters (bar)C. 10 Push Up BurpeesStrongA. Quickly, build to a tough single in the power cleanB. Front Squat: 3 x 3, AHAP (be better than last week)C. Low Bar Session:1) 5 (75)2) 3 (85)3) 1 (90)4) Every 2 minutes for 8 minutes perform: 4 Low Bar @ 80% + 7 BurpeesNOTE: Post loads + how you do….BalanceA. 3 sets for times of:5 Power Cleans (195/130)15 KBS (70/55)20 Wall Balls.......rest 2 minutesNote: Every set is to be done at 100%. Post 4 time + total time with including rests. If you cant do the weight as prescribed, then get as close as possible. The wight is increased 5lbs in compared to last weeks PC's in the Balance.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:5 Clean Grip Muscle Snatch + 5 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-45lbs placed on hips (not push up position–no sag)…….rest 2 minutesC. At 85% of 5RM on B1, perform: Max Effort TnG Hang Squat SnatchNote: Post loads + total reps accomplished on C.BalanceFor Time Complete:Row 1k30 toes2barRow 75025 toes2barRow 50020 toes2barNOTE: 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.