The Daily Experience 3/16/15

Better At NutritionLet's all start working harder on nutrition, and I'm talking to myself mostly. I really want to make improvements on my own nutrition, and it's funny how "quick to forget" I am of it's mental, spiritual, and physical benefits. Nutrition is everything, and now that the winter months are over there really is no excuse anymore as of to why I shouldn't be fueling myself in an elite way. In the winter I always lean on the excuse that its winter, and that I get depressed in the winter so therefore I eat what I want, which is backwards thinking.I'm going to start changing my life with nutrition today. There, I said it out loud, so now I must do it since you all now know my plans, and I don't want to go back on what I'm saying. Actually, thats a big commitment. I may or may not do it- ha ha. J/k.Lets all do it. Lets make it happen and get better at nutrition.LeeHawk CycleFor those who are doing the LeeHawk Cycle, which some of you I still need to talk to you about it-- I need you all to post your #'s on the blog so that I can see how you are doing, and to see how the cycle is going. Keep track of your #'s. I'll have copies of that cycle in the gym for those who are interested in looking at it. It's a 12 week cycle. Remote ProgramA. Run for 5 minutes (prayer / gratitude)B. At a park, perform 10 minute AMRAP of:15 Walking Lunges10 Push-Ups15 Walking Lunges20 Sit-UpsC. Run for 5 minutes (prayer / gratitude)D. Read for 20 minutes (In a unique / beautiful spot) Student ProgramProgram Note: Week 1: 3’s.Clear3 sets @ 90%:25 Ft. Hand Stand Walk (scaled-- 40 sec hand stand hold)16 KB Snatch (55/35 - 8 each arm)Note: post time. Also, post if you are getting better at hand stand walksStrong (phase 3: wk 1)A. Split Jerk (advanced: off of blocks)1) Quickly, build to a tough single in the SJ (just over 3RM attempt)2) SJ 3RM3) SJ @ 95% of 3rm4) SJ @ 90% of 3RMB. Front Squat1) Quickly, build to a tough single in the FS (just over 3RM attempt)2) FS 3RM3) FS @ 95% of 3rm4) FS @ 90% of 3RM x 2Note: perfect technique. Be better than last week…BalanceNote: we've did this one 2 weeks ago. Compare. See if you are able do RX'd, or faster.For Time Complete:100 Double Unders30 CTB Pull-Ups15 Thrusters (155/115)10 Wall Walks15 Thrusters (155/115)30 CTB Pull-Ups100 Double UndersNote: post time completed… Life Coach ProgramProgram note from outlaw coach Dave Flemming: "This is going to be a 6 week strength cycle. It can be done as a stand alone squat and press cycle 3 days a week Monday/Wednesday/Friday. The competition and accessory lifts will be on Tuesday and Saturday. For those athletes with a competition coming up in the next 6-8 weeks, I would suggest using the last weeks of the previous cycle to time your peak for the meet. For everyone else this cycle will give you a good strength base for the next full competition cycle."Let's all re-commit and get better and stronger.Clear3 sets @ 85%:30 double unders15 wall ballsStrongNote: If you don't know your 1RM, then guesstimate and just use a load to base your percentages off of.A. Push press – 1×5@50%, 1×5@60%, 1×3@70%, 6×2@80%B. Squat (high bar) – 1×5@50%, 1×5@60%, 1×3@70%, 6×2@80%(outlaw emphasis)BalanceComplete 30-20-10 for time of:Calorie RowsBurpee Over the ErgNote: Post how this goes.