The Daily Experience 2/26/15

Aerobic CapacityDan, coaching Nick in aerobic capacity training. Teaching him how to control his heart rate. Pretty interesting stuff. These trainings in the gym on wednesday would be considered spiritual work since it is about slowing down a bit and getting lost in a longer workout that involves keeping track of your heart rate, and much more.Lets all keep learning.... Remote ProgramNote: Same workout as last week. Be better..A. AMRAP in 20 minutes of:5 burpees10 bench dips15 air squatsB. Read for 20 minutesC. Say a prayer out loud. Student ProgramClearA. Ring Plank holds, on 1 off 1 x 5B. Row 5 min. @ z1 paceStrong (wave 2-wk 2)A. Low Bar: build to a tough single (slightly heavier than 5RM attempt)1) Find 5RM2) 5 @ 95% of 5RM3) 5 @ 90% of 5RM4) Every 2 minutes for 8 minutes perform: 6 Low Bar @ 80% of 5RM.B. Push Press: build to a tough single (slightly heavier than 5RM attempt)1) Find 5RM2) 5 @ 95% of 5RM3) 5 @ 90% of 5RM; rest 2 min. x 24) Max effort set for reps @ 80% of 5RMBalanceA. Complete 21, 15, 9 for time:OHS (95/65)Wall BallsRing DipsNote: Post time completed.. Life Coach ProgramClearA. 10 minutes of mobility workB. 3 sets (not for time)5 Sots Press (light)10 High Wall BallsStrongA. Clean from mid thigh – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@85%, 1×2@90%, 1×2@85%, 1×2@90%B. Jerk from blocks – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 1×2@95%, 1×2@100%, 1×1@100+%C. Snatch pulls – 1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120%, 1×2@130+%D. Snatch balance – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@85%, 1×2@90%, 1×2@95%, 1×2@100%(outlaw emphasis).......+E. Low Bar Experience:1) Find 5RM2) 5 @ 95% of 5RM3) 5 @ 90% of 5RM4) Every 2 minutes for 8 minutes perform: 6 Low Bar @ 80% or 5RMBalanceRest Day