The Daily Experience 3/20/15

WAR is a Family. Truly blessed:) Remote ProgramA. Go for a 45 minute high intensity hike (plugged in to good sounding music–Go hard)B. Send out a text of gratitude.C. Read for 20 minutes in somewhere that is unique. Student ProgramClearA. 5 Jerk Balance (light / build)B. 10 fast burpees; rest 30 seconds x 3Strong (Phase 3: wk 1)A. Clean (full):1) Quickly, build to tough single.2) Find 3RM3) 3 @ 95%4) 3 @ 90%B. Clean Pulls:1) 3 @ 100% (of A)2) 3 @ 110%3) 3 @ 120%Note: log loads….Balance (all out effort on these)A. For Time Complete: Run 400 Meters + 30 Burpees.......then after A rest 3 minutesB. For Time Complete: Run 400 meters + 30 UB KB Swings (55/35).......then after B rest 3 minutesC. For Time Complete: Run 400 meters + 3o Pull-UpsNote: post 3 times. Life Coach ProgramClearA. 10 minutes of mobility / skill work / work with an empty barStrongA. Clean Grip Bench:1) Build to tough single2) 3RM3) 1x3@95%4) 3x3@90%.5) ME reps @ 80%B. Lat Pull-Over Extensions: 4 x 8- 10 +8- 10Note: on a flat bench do similar to a tricep extension only get the lats more involved. After doing 10, then pump it 8-10 times. Challenge yourself on the loading.(outlaw emphasis)Balance3 sets of:Run 400 meters25 UB KBS (70/55).......rest 3 minutesNote: post how this goes.