The Daily Experience 11/4/14

195# snatch 5# under my PR. I went from 95# to 195# without one miss which for me is awesome. I missed 205 just barely. All in all a great day for the snatch. I learned a lot about what I'm doing wrong and made some good adjustments. Now I just need to make those adjustments when it's heavy. @waraddiction #workoutaddictionrecovery

A video posted by Spencer Hunsaker (@spencerhunsaker) on Dec 12, 2014 at 11:59am PST

Spence has been working hard on his snatch, having to back it down in order to work on getting in that bottom position. This sport takes patience and attention to detail.  

285# power position clean + front squat. Didn't have the jerk at 260# which would have been a 5# PR for this complex. So just kept going on the clean. This is a PR from any position in the clean. @dustinlhawkins @waraddiction @theoutlawway #workoutaddictionrecovery #theoutlawway #hawkstrongA video posted by Spencer Hunsaker (@spencerhunsaker) on Dec 12, 2014 at 5:10pm PST

This was impressive even though he didn't have the jerk--weight was #285 (BW 165). Watch how explosive he is out of that power position. This is the proper way to clean from the power position. Many on tuesday were coming out of the power position, almost going into a hang. His speed on this lift was impressive. I look forward to watching Spence linear progress and advance in the sports of weightlifting and crossfit--since he does have the work ethic and passion to be good; and he does pay attention to detail on his lifts. This is what it takes to be good.  REMOTE PROGRAMA. 2 Rounds For Time Of:100 Jumping Jacks40 Bench / Box Jumps100 Jumping Jacks40 burpees…….after A–then rest for exactly 2 minutesB. Run for 7 minutes (if weather is poor then you may do this inside on a treadmill)Note: 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 PROGRAMClear3 sets (not for time) of:10 Wall Balls10 Burpee Push-Ups10 OHS (bar/pvc)StrongA. Hang Snatch (full): 4 x 3 (build to a 3RM)B. Front Squat Session:1) Find 5RM (week 1)2) 5 @ 95% of 5RM3) 5 @ 90% of 5RMNote: post loads + how this goes….BalanceFor Time:50 Calorie Row5 Rounds of Cindy50 Box Jumps Over (24/20)5 Rounds of Cindy50 Calorie RowNote: post time completed..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: (not for time–get hot)8-10 HSPU8-10 clean grip OHS (light)Row 200 metersStrongA. EMOM for 5 Min: 2 TnG Power Snatch @ 80%B. EMOM for 5 min: 2 Power Clean & Push Jerks @ 75% (build each minute)C. Low Bar Session: (1 week of 5's)1) Find 5RM2) 5 @ 95% of 5RM3) 5 @ 90% of 5RMNOTE: post loads…BalanceFor Time Complete:15 PS (115/75)30 Lateral jumps over  bar9 TTB12 PS (135/95)30 Lateral jumps over bar12 TTB9 PS (155/105)30 Lateral jumps over bar15 TTBNote: post total time competed…(outlaw emphasis)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.