The Daily Experience 10/9/14

REMOTE PROGRAMA. Perform 3 sets for total time of:10 burpee broad jumps25 air squats10 burpee broad jumps…….rest 3 minutes in between sets (meditate / pray)B. Run for 3 minutes + Max Effort Plank Hold (on elbows) + run for 3 minutesNote: post how this goes…C. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you. STUDENT PROGRAMClear1 set @ 80%:Run 200 meters15 Russian KBS--heavy15 Wall Balls (high)15 Burpees15 Calorie Rows1 minute push-up plank holdStrongA. Every 2 minutes for 6 minutes perform: 6 Thrusters (AHAP) + 10 BurpeesNote: challenge yourself on the load..be better than last week…this is the second week of 6's..B. Dead Lift Session:1) 5 reps @ 75%2) 3 reps @ 85%3) Max Effort Reps @ 95%Note: post loads + how this goes….Last week of this DL cycle, then we will adjust 1RM percentage and go through it again.BalanceEMOM for 15 minutes:min 1: 5 Power Cleans (135/95) + 5 burpee Bar Hopsmin 2: 15 KBS (70/55)min 3: 5 Shoulder 2 Overhead (135/95) + 5 burpee bar hopsNote: post how this goes for you....Spiritual WorkA. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you. LIFE COACH PROGRAMClear3 sets of:10 KB Push Press (55/35)--5 each arm--one arm at a time6--50 meter shuttle run (25 out, 25 back)50 meter KB rack position farmer carry (55/35)--25 out, 25 back.10 KB Bent Over Rows (55/35).......rest 2 minutesStrongA. Split Jerk: 3 tng reps; rest 2 minutes X 3 (build to 3rm)B. ME TnG Split Jerk with 75% of 3rmNote: these need be perfect touch and go. Catch it in the rack going down, and then go back into the split. Be better than last week….C. 3 sets of the following couplet:Couplet Note: Sets across means same heavy load for all sets. We will then linear progress next week doing the sets across model. So if you use 275 on FS this week and 255 on push press–for all sets across, then next week will be heavier. Be heavier than last week...1) 5 Front Squats (heavy but doable–done sets across)…….rest 2 minutes2) 3 Behind the Neck Push Press–clean grip (heavy–sets across)…….rest 2 minutesNOTE: post loads…BalanceIn 10 minutes complete:Row 2k (max effort)Max Double Unders with remaining timeNote: Post row time + total double unders...Spiritual WorkA. Send out a text, telling someone how thankful you are for them. Or call someone that you haven’t spoken to in a while and end the conversation with you telling them thanks for all that they have done for you.