The Daily Experience 2/11/15

To Life Coaches & StudentsIf you are starting to feel beat up, then make sure you are taking care of yourself by living right. Training in this way is not for the faint of heart. Yes, you are going to experience a few aches and pains, but that shouldn't stop you from training. You come in, get hot, work on some mobility, and then get going.On wednesdays, and over the weekend, you need to be working hard on your spiritual self and allowing your body to relax and recover. Don't forget about the spiritual work of the program, and especially not about the nutrition.I love what's going on in the WAR gym experience, so keep it up. Remember, you must carry an intensity and reverence in the gym experience or you will get hurt in the gym experience. Make sure you are not resting too long during the STRONG and barbell work (keep a pace); but also keep focused on the task at hand. If one has a large load on the bar, then it would not be wise of you to be playing grab ass in between sets and during the rest. You should be coaching each other so that you can develop a coaches eye and become a good coach. I'm not saying that any of you are playing grab ass, so don't worry; I just want to make it clear what is to be expected in the WAR gym experience. I don't want anyone getting hurt.Thanks everyone for doing the WAR program the right way. Like I said, I love what's going on. We have a special community, and I'm so thankful for everybody. Let's keep helping people to get into the barbell way of life :)Make it happen capn's Remote ProgramA. AMRAP in 20 minutes of:5 burpees10 bench dips15 air squatsB. Read for 20 minutesC. Say a prayer out loud. Student ProgramNote: for those who are feeling beat up then you better take care of yourself and start working on mobility. Get with Mona, and start familiarizing yourself with the Supple Leppard book. Take the initiative and start learning about mobility.Clear1 set 0f: (test)ME Strict HSPU (test--log)…….rest as neededME Strict Ring Dips (test--log)…….rest 90 secondsStrong (wk 4--de-loading)A. In 4 work sets perform: 7 reps in the Low Bar; rest 2 min. @80 (7RM)B. In 3 work sets perform: 7 reps in the Push Press; rest 2 min. @ 80% (7RM)Note: perfect technique...BalanceA. 4 sets of:5  Snatch (155/105-full)--not TnG5 Push Jerk (155/105)--same bar25 Wall Balls.......rest 2 minutesNote: Post how this goes... Life Coach ProgramNote: for those who are feeling beat up then you better take care of yourself and start working on mobility. Get with Mona, and start familiarizing yourself with the Supple Leppard book. Take the initiative and start learning about mobility.ClearA. 10 minutes of mobility workB. 3 sets (not for time)5 Sots Press (light)15 High Wall BallsStrongA. Snatch from mid thigh – 1×3@60%, 1×2@70%, 1×2@75%, 1×2@80%, 1×2@85%, 1×2@90%, 1×2@85%B. Jerk balance – 1×3@60%, 1×2@70%, 1×3@80%, 1×2@85%, 2×2@90%, 1×2@85%C. Clean pulls – 1×3@70%, 1×3@90%, 1×2@100%, 1×2@110%, 1×2@120%, 1×2@130%, 1×2@120%D. Overhead squats(based on 1rm snatch) 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 2×2@95%, 1×2@90%(outlaw emphasis)BalanceComplete @ 80%:8 TgU's (55/35)--preferably done on grass30 burpee box jump overs (20)--Low impact-a good pace, but step down8 TgU's (55/35)30 Weighted GH Raises (pull high at the top with hamstrings to extend all the way up)8 TgU's (55/35)Note: post time completed….