The Daily Experience 2/10/15

Colio has been killing it in the WAR lifestyle. I'm thankful for Cole. He was the first dude to ever do WAR. He bought into my vision from day one. We've been brothers our whole lives, and it makes me so happy to see him going hard day in and day out. He fights the good fight. Nice work brotha. Keep at it.Remote ProgramA. 5 minute run @ z1 pace (prayer / meditative thought)B. Sprint 60 meters; rest is walk back x 3C. 50 hand release push-ups, as fast as possibleD. 5 minute run @ z1 pace (prayer / meditative thought)E. 300 Jumping Jacks + 50 burpees for timeF. Send out a text of gratitude Student ProgramClear3 sets of:5 snatch balance (start light but build)–be better10 supine ring pull-ups (ROM–all the way down, all the way up)…….rest 90 secondsStrong (wk 4--deload)A. In 3 work sets perform: 5 reps in the Hang Snatch (just above knee); rest 90 seconds @ 80%B. In 3 work sets perform: 5 reps in the Snatch high pull; rest 90 seconds @ 80%Note: log how you do..BalanceA. 100 pull-ups for time (tester).......rest 5 minutes and then move on to BB. Row 500 meters; rest 1 minute; Row 500 meters (tester).......rest 5 minutes and then move on to CC. AMRAP in 7 minutes of: (tester)10 KBS (70/55) + 10 BurpeesNote: post A, B, C Life Coach ProgramClearA. 7 minute Z1 row (meditative thought. Get ready in your head)B. 7 minutes of mobility work (shoulders, knees, biceps, etc)StrongA. Clean & jerk1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 2×2@95%, 1×2@90%B. Snatch balance1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 2×2@95%, 1×2@90%(outlaw emphasis)Balance5 sets for total time @ 100% effort:5 Pendlay Rows, AHAP (build)10 Strict Pull-Up (advanced. weighted)15 GHD Sit-Ups (only if you are in shape with these)20 Russian KBS (70/55).......rest 3 minutesNote: post time completed.