The Daily Experience 1/6/14

WAR BarbellWAR Life Coach Spence Hunsaker will be heading up a WAR barbell program for those who are interested in following a barbell (olympic weightlifting) program only. It will be an outlaw emphasis barbell program, along with Spence's own programming art mixed in as well. Some of you have expressed an interest about following an olympic weightlifting program, so here is your chance. However, you must be one who is serious about this sort of training, as it will take more time and dedication on your part.This will be a good opportunity to explore the art of barbell training, so I would recommend many of you to give it a try. Spence will program a conditioning piece on the tail end of the barbell training, though it will be a conditioning session that will not affect the barbell training. Talk with Spence about his schedule, so that you can work with him on the days that your schedules align. I will also post the times he is training so that he can work with you.Thanks, REMOTE PROGRAMNote: be better than last week. Treadmill pace is up 5..A. Jog on a treadmill for 20 minutes (5.5 pace)…….then walk for 10 minutes (meditate / prayer)–then do B.B. For Time: 30 burpees + 50 bench dipsC. Read on site of experience for 20 minutes STUDENT PROGRAMClearA. 3 minute accumulated hand stand hold-- OR-- hand stand walk (total distance)…….rest exactly 1 minute and do BB. 15 KBS + 15 Wall Balls + 15 Goblet SquatsStrongA. Power Position Clean (full): 3 x 3 –build to 3RMB. Clean (full): 3 x 5; rest 2 min. (not TnG–drop each set, build each set / log; perfect reps)C. Push Press Session (week 3):1) Find 3RM2) 3 reps @ 95% of 5RM3) 3 reps @ 90% of 5RMNOTE: Post loads…BalanceA. 4 sets for max reps (continuously running clock):30 seconds power clean & push jerk (135/95)30 seconds box jumps (20)30 seconds HSPU30 seconds KBS (70/55).......then rest 30 secondsNote: Post total repsSpiritual WorkA. Say a prayer while cooling down LIFE COACH PROGRAMClearA. 10 minutes of skill work/mobilityStrongA. EMOM for 7 Min: 3 UB T&G C&J (build each set–perfect reps--heavier than last week)B. 4 sets of:3 Front squat (sets across--heavier than last week)…….rest 90 secondsME Strict + Kipping HSPU’s…….rest 90 secondsNote: Post loads and how you felt.BalanceA. For Time:Row 30 calories50 thrusters (105/70)Row 30 calories.......5 minutesB. AMRAP in 4 min. (conversation pace):7 PS (135/95)14 Box Jump Overs (20).......with no breakC. AMRAP in 2 min. (all out pace):7 PS (135/95)14 Box Jump Overs (20)…….rest 3 minutesNote: Post rounds / reps….(outlaw emphasis)Spiritual WorkA. Say a prayer while cooling down.