The Gym Experience 9/19/14

Strength & Conditioning will protect us if we will stay participating in it. No matter how busy we get, we must stay in to it.REMOTE PROGRAMA. Burpee Reading & Running Session (scripture study):Run for 10 minutes; read for 5 minutes30 Burpees; read for 5 minutesRun for 10 minutes; read for 5 minutesSpiritual WorkA. Go visit someone–grandparents, parents, old friend, etc…make this happen STUDENT PROGRAMClearA. 5 minute jog @ 70%B. 20 High Box Jumps (not for time, but as high as you can get safely)StrongA. Low Bar Session:1 set for time of:10 Low Bar @ 70%Run 800 meters10 Low Bar @ 70%B. Strict Ring Dips (weighted if possible): Max Reps x 3.Note: post loads + ring dip reps.BalanceA. 5 sets of:100 meter hill sprints @ 98% effort (medium steep).......rest 2 minutes--work on gratitude....Note: post how this goes. Use hill out in front of WAR gate..Spiritual WorkA. Go visit someone–grandparents, parents, old friend, etc…make this happen LIFE COACH PROGRAMClearA. 5 Minutes of mobility / skill workStrongA. Power Snatch: 3 x 5–build to 5 rmB. Power Clean + Push Jerk: 3 x 5–build to a 5rm.C. Low Bar Session:Set 1: 10 rep maxSet 2: 10 reps @ 95% of 10rm.Set 3: 10 reps @ 90% of 10rm.Note: Be better than last week on both A, B, & C...Balance5 sets of:800 meter run (90-95% effort).......rest 1:1Spiritual WorkA. Go visit someone–grandparents, parents, old friend, etc…make this happen