The Daily Experience 10/6/14

A track is reverent, and is a good place to be. Make these happen. This is the first time I have ever done one at this particular track, and it might be my new favorite spot. Have courage, and don't be afraid to be unique. REMOTE PROGRAMExperience Note: plugged in, and be creative with where you do this experience.A. Perform for time:50 Jump Tucks ( jump, then bring knees up high while in the jump)5 minute run, as fast as possible50 Jump tucks5 minute run, as fast as possibleB. 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 PROGRAMClearComplete @ 85%: (get loose)Row 200 meters (aggressive pulls)Run 200 meters (stretch it out)15 Slow Goblet Squats (pause and stretch in the bottom)StrongA. Quickly, build to a tough single in the power cleanB. Front Squat Session:1) Find 1RM2) 3 x 5 pause front squats (3 seconds in bottom); rest 2 minutesC. Low Bar Session:1) 5 (75)2) 3 (85)3) 1 (90)4) 1 (95)5) 1 (100+)4) Find 10RM (probably around 70-75% of 1 RM would be a good starting point)5) 10 reps @ 95% of 10RM6) 10 reps @ 90% of 10RMNOTE: Post loads + how you do….BalanceA. Every 2 minutes for 12 minutes perform:8 Power Clean & Jerk (115/85)8 Bar Facing BurpeesNote: post time completed…Spiritual WorkA. 5 minute cool down walk -- say a prayer. LIFE COACH PROGRAMClearA. Snatch Warm-Up--practice with the bar or 65lbs for 7 minutesStrongA. Pause Snatch (3 count pause at the knee): 5 x 2; rest as neededB. 4 sets of:B1) 3 TnG Snatch (full).…….rest 90 secondsB2) 60 seconds ME strict toes2bar…….rest 90 secondsC. Max Effort Unbroken TnG Snatch (full) @ 75% of todays 3rm.BalanceFor Time Complete:Run 800 meters30 strict HSPU30 Jumping Back Squats (45/35)Run 400 meters30 Jumping Back Squats (45/35)30 Strict HSPURun 800 metersNOTE: Post total burpees….Spiritual WorkA. 5 minute cool down walk -- say a prayer