The Daily Experience 12/17/14
Rafe, working on his grip strength...
Rafe hitting #205 in the Power Pos. Clean. This is an impressive lift for a guy who weighs #145 lbs. Look how fast he under the bar. 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 @ 80%12 KBS (russian)12 Snatch Balance (bar)12 Walking LungesStrongA. 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) Quickly, build to a heavy single2) Find 5RM (week 3)3) 5 @ 95% of 5RM4) 5 @ 90% of 5RMNote: post loads + how this goes….BalanceA. 2 rounds for time of:15 Thrusters (95/65)15 Pull-Ups.......rest exactly 1 minute and do BB. 2 sets for times of:12 Power Snatch (95/65)12 Burpee Bar Hops.......rest exactly 1 minute and do C.C. 2 rounds for time of:9 Hang Power Clean + Push Jerk (95/65)9 Ring DipsNOTE: Post total time it takes you to finish with including the rests.... 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%C. Low Bar Session: (3rd week of 5’s)--next week start 3's1) 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 8 minutes perform: 8 Low Bar @ 80% of 5rm.NOTE: post loads…BalanceTester:In 10 minutes perform:Row 2K + Max double unders in remaining timeNote: post total double unders...