The Daily Experience 12/11/14

The American Open is taking place this weekend and I'm going to be watching this dude--Jared Flemming. If you don't follow him on Instagram--then you should, especially if you're serious about lifting weights. REMOTE PROGRAMA. Go for a hike, carrying a light load (steep / high intensity)B. 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. In 3 attempts, build to a tough single in the snatch (full)C. Front Squat Session:1) Find 5RM (week 2)2) 5 @ 95% of 5RM3) 5 @ 90% of 5RMNote: post loads + how this goes….BalanceA. Row 3K for time.......then rest 2 minutes and do BB. EMOM for 7 minutes:7/10 Pull-Ups (novice 7/ advanced 10)--they don't have to be UB.......then rest 2 minutes and do CC. 300 Double UndersNote: post 3k time + how many reps on B + double under timeSpiritual 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: (2 week of 5’s)1) Tough Single: 6 x 1-2 (build to 5lbs heavier than your are going to attempt for 5RM)2) Find 5RM3) 5 @ 95% of 5RM4) 5 @ 90% of 5RM5) Every 2 minutes for 6 minutes perform: 8 Low Bar @ 77% of 5rm.NOTE: post loads…BalanceIn 10 minutes complete:Max BurpeesNote: post total time competed…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.