The Daily Experience 11/24/14

Walking & Ponderingby HawkI've been doing a lot of walks lately, and they've been great. I plug in, and either listen to an audio book or beautiful music, or sometimes both (book on the way out, and music on the way back). These walks seem to get my mind off things and afford me the opportunity to escape and work on my spiritual self. I have come to love how the audio books and music lead me to day dreaming about beautiful concepts that are grown out of charity.I love when I act on the promptings to call or text someone I haven't spoken to in a while. Such feelings and emotions can only be from God, since He is the author of charity.On this walk we might stop at our grandparents to say hello and chat, and then on our way home we may get stopped by the car of someone we know and haven't seen in a while, now giving us an opportunity to experience a brief but beautiful conversation.We never know where such experiences might lead us; however, if we stay inside we will stay dark in our head. But if we will get outside and participate in a walking experience we can feel better almost instantaneously, especially if our formula for music is in order. The magic, then, is in the musical playlist, since it can lead our thoughts to a higher plane. We have to do our part to search for those songs that have the ability to lift our mood and spirit as we walk. It is the hope that this music will lead us to day dreaming about positive, beautiful things; and it will if we are carrying a prayer in our heart for the entire walking experience.Pondering is a gift, and walking while listening to a spiritual audio book can help us to ponder on those life principles that matter the most. Our family will pop into our heads, and a greater understanding of their importance will improve within our minds. We might now see the importance of spending our time wisely by not running around and participating in those activities that take away from our family.The slow and patient life is what we are seeking. It is through this way of life that we can find happiness, though it takes courage and diligence on our part. We cannot be spurters, where we try real hard for a few weeks, but then stop doing everything. Being slow, steady, and consistent wins the race, after all, life is a bit of a chipper; where we chip away each day, a little here, a little there, with doing our best and never giving up and before long we will have made a beautiful life for ourselves.Keep chipping REMOTE PROGRAMA. Run for 10 minutes…….then read for 10 minutesB. Run for 10 minutes.......then walk / meditate for 10 minutesC. 150 Walking Lunges…….then read for 10 minutes STUDENT PROGRAMClear10 minutes (work on skill)3-5 Bar Muscle Ups / CTB Pull-Ups / Butterfly3-5 HSPU / Kipping HSPUHand Stand WalkStrongA. Power Position Snatch (TnG-full): 4 x 5 (build to 5RM)B. Low Bar Session (wk 3):1) Find 10RM2) 10 @ 95% of 10RM3) 10 @ 90% of 10RMNOTE: Post loads + how you do….BalanceA. 5 Rounds for time of:10 OHS (95/65)--take from groundRow 300 meters.........then after completing 5th round of A, rest 3 min. and do B.B. 30 Power Snatch for time (95/65)--form over speed; but go hard..Note: post times completed on both A & B. LIFE COACH PROGRAMProgram Note: Going to keep Outlaw emphasis, especially in the STRONG, but am going to add my own twist on occasion. It will be a 12 week experience. Make sure you log everything and pay attention to detailClearA. 5 minutes max double undersB. Skill work / mobility--10 minutesStrongA. Snatch from blocks (just above knee): 5 x 1B. Clean from blocks + Jerk (just above knee): 5 x 1C. 3 x ME UB Snatch (full squat--from floor @ 80% of A.D. Front Squats: 4 x 4 (work to a 3RM by 4th set)(outlaw emphasis)BalanceA. Muscle Up Experience (wk 1 of 3 week progression)EMOM for 3 Minutes:4/5 Muscle Ups (female 4, male 5)..........then rest 5 minutesB. For Time Complete:Row 1K50 Toes2BarRow 1K