The Daily Experience 3/19/15

Remote ProgramA. AMRAP in 15 minutes of:5 burpees7 sit-ups9 air squatsB. Read for 20 minutesC. Say a prayer out loud. Student ProgramClear3 sets of:1 min. plank holdRow 1 minute @90%…….rest 30 secondsStrong (wave 3-wk 1)A. Low Bar: build to a tough single (slightly under 3RM attempt)1) Find 3RM2) 3 @ 95% of 5RM3) 3 @ 90% of 5RM4) Every 2 minutes for 8 minutes perform: 6 Low Bar @ 80% of 3RM.B. Push Press: build to a tough single (slightly under the 3RM)1) Find 3RM2) 3 @ 95%3) 3 @ 90% rest 2 min. x 2Balance3 sets of:AMRAP in 3 minutes of:3 Power Clean & Push Jerk (135/95)6 Russian KBS (70/55)9 TnG Box Jumps (20).......then rest 1 minuteNote: Post completed rounds only. Life Coach ProgramClearA. 10 minutes of mobility workB. 3 sets (not for time)5 Sots Press (light, but more than you have been doing)10 High Wall BallsStrongA. Push press – 1×5@50%, 1×5@60%, 1×3@70%, 6×3@ 80%B. Squat – 1×5@50%, 1×5@60%, 1×3@70%, 6×3@ 80%(outlaw emphasis)BalanceA. Row 7 minutes @ z1 pace (meditative thought / prayer)B. 5-100 yd. Hill Sprints; rest is walk down, working on gratitude.B. Row 7 minutes @ z1 pace (meditative thought / prayer)