The Daily Experience 1/19/15
Ok, in the WAR gym experience we are going into a slightly different direction. Please read below.The Student ProgramThe student program will be our well rounded strength and conditioning program. By design, the student program should take about an hour to an hour and fifteen, depending on how hard you work to get through it. We will go 3 weeks on, but then de-load on the fourth week; and we will do this for 12 weeks. For the advanced, it's going to be a five day a week program: monday, tuesday, thursday, friday, saturday. I'm excited for these next 12 weeks in the student program, and there is no doubt in my mind that if you follow it, with paying attention to the details of your training (logging, numbers, ROM, technique) then you find great success.The Life Coach ProgramThe WAR life coach program will be our barbell program, which will be ran by WAR coach Spencer Hunsaker. This program will be detailed and extensive, and is not for the novice athlete. In order for one to participate in this program then they must test into it by demonstrating to myself and Spence that they can handle a barbell. Again, this program will take longer than an hour, and sometimes over two hours. The programs emphasis will be Outlaw Barbell, with our own art (mine, Spence, Dan) mixed in as well. The whole goal with this life coach program is to teach people how to use the barbell; therefore, the conditioning will be designed with that in mind, and sometimes may not even happen.Just RememberJust remember, the WAR program as a whole is a designed program that we have put a lot of time in to develop. This means that we are organized and have a plan for how things are supposed to go. If you are casual in you efforts in this program, then it will be casual right back to you; and chances are, you will never come to understand the WAR art. I, as a coach, am not motivated to help and coach people who are inconsistent in their efforts towards my program. Why should I go hard for you if you will not go hard for me? I can't help you to change if you don't want to help yourself change. And I would bet that all the other WAR coaches feel the same.Now, I'm not saying these things to scare you, because I love all of you and would do anything for you. What I am saying is that WAR isn't your everyday gym--it's a program and cause, so don't treat it like a gym. Treat it like a cause that you are lucky to be apart of. We are a non-profit organization that helps people to change, and your monthly donation should be looked upon as being a privilege to be able to do. People all over the world are looking for something to be apart of that can make a difference. Well, WAR is making a huge difference in peoples lives, and will continue to do so, therefore, we should all be so thankful that we are apart of it--I know I am :)Thanks...... Remote ProgramA. For time complete:100 Push-Ups100 Air SquatsRun 1 mile (or for 10 minutes)B. While cooling down, say a prayer of gratitude.C. Read for 20 minutes (something spiritual / scriptures) Student ProgramClear3 sets @ 80%:30 UB Double Unders10 Burpee Push-Ups (do a perfect push-up within the burpee)Strong (wk 1)A. In 3 work sets, build to a tough 7 reps in the SJ; rest 90 seconds (Tech. over load)B. In 3 work sets, build to a tough 7 reps in the FS; rest 90 seconds (ROM over load)Note: log, and technique needs to be perfect. Your hope is to linear progress each week, with perfect technique.BalanceA. 7 rounds for time of:7 Thrusters (95/65)--take from floor7 HSPU7 Ring DipsNote: post time completed.... Life Coach ProgramClear3 sets @ 80%:30 UB Double Unders10 Burpee Push-Ups (do a perfect push-up within the burpee)StrongA. Snatch (%1rm sn) – 1×3@60%, 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75%B. Jerk drives (%1rm jerk) – 1×3@60%, 1×3@80%, 1×3@90%, 1×3@100%, 1×3@105%, 1×3@110%C. Clean pulls (%1rm clean) – 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@100%, 1×3@90%D. Back squat (%1rm back squat) – 1×3@60%, 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75%BalanceA. In 10 minutes perform:Row 2KMax burpee box jump overs (20).......then rest 1 minute and do B.B. 20 slow and controlled turkish get-ups (35/25--do them in 5's with each arm)