The Daily Experience 1/30/15

Mona #170 Clean & Jerk. Impressive. She has really turned a corner in her training. I expect to see more and more videos of her. 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:3 front squat (light, but build)5-7 strict pull-ups.......rest 90 secondsStrong (wk 2)A. In 3-4 work sets, build to a tough 5 reps in the Hang Clean (just above knee); rest 90 seconds--drop each timeB. In 3 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. On a 6 minute running clock, build to a tough single in the snatch........then rest 3 minutesB. For Time Complete:25 Burpees10 Snatch (full--135/95)25 CTB Pull-UpsRow 750 meters25 CTB Pull-Ups10 Snatch (full--135/95)25 BurpeesNote: post time completed.. 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 from mid thigh – 1×3@50%, 1×3@60%, 1×3@70%, 2×3@80%, 1×3@70%B. Jerk drives – 1×3@70%, 1×3@80%, 1×3@90%, 1×3@100%, 1×3@110%, 1×3@120%C. 3 position clean (1 each top down) – 1×3@60%, 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75%D. Rdl (%1rm clean) – 1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%, 1×3@80%(outlaw emphasis)Balance3 sets of:Row 1K @ 95%.......rest 2 minutes