The Daily Experience 3/29/15

Remote ProgramNote: perform this in a unique area, one full of grass, trees, and beauty.A. Run for 5 minutes (prayer / gratitude)B. 5 sets at 100% effort of:5 BurpeeesRun for 60 seconds20 sit-ups20 push-ups.......rest 2 minutesC. Run for 5 minutes (prayer / gratitude)D. Read for 20 minutes (In a unique / beautiful spot) Student ProgramNote: last week of the 12 week program. We will de-load next week and then test the following week. Go hard this week, and hopefully those of you who have been diligently following the program will find yourself improved immensely. It will be fun for you to look back through your gym journals to see how far you have come.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 3)A. Split Jerk (advanced: off of blocks)1) Quickly, build to a tough single in the SJ (under 3RM)2) SJ 3RM3) SJ @ 95% of 3rm4) SJ @ 90% of 3RMB. Front Squat1) Quickly, build to a tough single in the FS (just under 3RM)2) FS 3RM3) FS @ 95% of 3rm4) FS @ 90% of 3RM x 2Note: perfect technique. Be better than last week…BalanceA. For Time Complete:50 Calorie Rows50 Jumping Pull-Ups50 Push Press (bar)50 KBS 55/3550 Box Jumps (20)50 Wall Balls50 Bupees50 Double UndersNote: post time completed… Life Coach ProgramClear3 sets @ 80%:30 double unders15 Burpee Push-Ups (good and controlled)StrongA. Push press – 1×5@50%, 1×5@60%, 1×3@70%, 6×6@80%B. Squat (high bar) – 1×5@50%, 1×5@60%, 1×3@70%, 6×6@80%(outlaw emphasis)Balance5 sets of:10-15 weighted push-ups10-15 reverse pull-ups (weighted if you can get 10+ being weighted)Note: Post how this goes.