The Daily Experience 3/10/15

Alex StracenerI'm so thankful for this dude, Alex. This is a video of him  a year ago doing a workout. He has been apart of WAR since the beginning and has never gotten too far away from the WAR lifestyle. People can learn a lot from watching how Alex lives the WAR lifestyle. Pay attention if you haven't been.Thanks for always going hard bro...The workout he is doing in the video is 7 rnds for time of: 5 Snatch (full-135)+5 Muscle Ups. It's crazy to see how much his technique has improved on the snatch in a years time. Alex, over the last 4 months or so has been following the WAR barbell program, so he hasn't been CrossFitting as much. For those who are new to the program Alex is hard to beat in a crossfit workout. Not many beat him, and if he wanted to he could be a high level crossfitter. He has the ability to remain comfortable in that dark place.Also, what a life he has put together for himself these past 5 years. He has a beautiful fiancé and is getting married in the fall. He has a great job, a house, and a Dog. Dude is living the American dream as far as I can tell.Anyway, I'll say it again. I'm thankful for this dude. WAR is what it is today because of his efforts and strong example over the years. He had the courage early on to give what I had going on a shot, and for that I will always be thankful and willing to go to battle for him whenever he might need help. :)-Hawk Remote ProgramA. For Time:Run a 5k in a beautiful locationB. Send out a text of gratitudeC. Read for 2o minutes Student ProgramClearA. 5 Snatch Balance (really light / build); rest 90 seconds x 3B. Row 15 Sec. @ 100%; coast row for 45 sec X 3Strong (Phase 2: wk 4--de-load)A. Snatch (full): 4 x 3 @ 80%Note: log loads….BalanceA. 2 Rounds of:2 min. max reps: KBS (70/55).......rest 2 minute2 min. max reps: power cleans (135/95).......rest 2 minute2 min. max: calorie rows.......rest 2 minutesB. Optional: WAR loop for time :)Note: post total reps + time completed.. Life Coach ProgramClearA. 5 minute Z1 row (meditative thought. Get ready in your head)B. 5 minutes of mobility work (shoulders, knees, biceps, foam roll, etc)StrongA. Power snatch from power position(based on 1rm ps) – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%B. Jerk drives – 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@100%C. Snatch pulls – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%D. Rdl(based on 1rm clean) – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%(outlaw emphasis)Balance5 sets of:5 Low Bar @ 80% (5RM)16 Kipp Pull-Ups (keep them tight).......rest 3 minutesNote: post how this goes.