The Gym Experience 1/23/15

Ben Simms. What a cool cat this dude is. There is a bunch of cool cats in WAR. I like cool cats. Lets all focus on being cool cats like Ben :)It's FridayLet's GO. If you've been carrying a poor me attitude, then it's time to change it. Everyone is doing awesome. We are wrapping up the first week of the 12 week cycle. Make sure you are paying attention to the details of your training. Ask questions, and be bold. Don't be too mechanical, but look for the creativity. Stay on track with you range of motion. We are looking for solid reps; and if you do a set that isn't so solid because you went too heavy, then back it down and do solid reps. Remote ProgramA. Go for a 30 minute jogging / walking experience. Jog a little, walk a little, for 30 minutesB. Send out a text of gratitude.C. Read for 20 minutes in somewhere that is unique. Student ProgramClear3 sets of:5 Front Squat (light, but build)10 single arm db/kb bent over rows (med.heavy, 10 each arm)…….rest 90 secondsStrong (wk 1)A. In 4 work sets, build to a tough 5 reps in the Power Pos. Clean; rest 90 seconds (doesn't have to be UB)B. In 4 work sets, build to a tough 5 reps in the Clean high pull; rest 90 seconds (start load with last set done on A)Note: log, and technique needs to be perfect. Your hope is to linear progress each week, with perfect technique.BalanceA. AMRAP in 7 minutes of:5 Full Snatch (115/85)10 Pull-Ups (kipp, not butterfly).......then rest for 3 minutes and do B.B. AMRAP in 7 minutes of:5 Sumo Dead Lift High Pull (115/85)10 Calorie RowsNote: post rounds / reps for A & B. Life Coach ProgramClearA. 3 minutes of double unders @ 80%.......rest 1 minuteB. 3 minutes of burpee box jump overs (24--slow & controlled, stepping down)StrongA. Snatch pulls (%1rm sn) – 1×3@60%, 1×3@70%, 1×3@80%, 1×3@85%B. Split jerk behind neck (%1rm jerk) – 1×3@50%, 1×3@60%, 1×3@65%, 1×3@70%C. Lunge (bar on back) 2 each leg (based on 1rm clean) – 1×1@50%, 1×1@60%, 1×1@65%, 1×1@70%D. GHD Back Extensions: 8-12 (weighted)(outlaw emphasis)BalanceA. 25 Unbroken Russian KBS; rest 2 minutes x 3B. 15 GHD Sit-Ups; rest 2 minutes x 3C. If possible, jog for 7 minutes @ z1 pace (prayer & meditative thought)