The Daily Experience 4/3/15

Don't forget about swimmingDon't forget about swimming from time to time. Swimming is good for the body and heart and is not as hard on you as CrossFit and weightlifting. If you feel beat up, then mix in some swimming or even some yoga. Remember, be creative in you develop your program. Don't be afraid to switch things up. Keep making it all happen. 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 3)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 5 rounds:Row 300 meters15 Ring Dips.......and then right after completion A the go straight into B.B. Run 800 meters + 30 BurpeesNote: post total time completed. Life Coach ProgramClearA. 10 minutes of mobility / skill work / work with an empty barStrongA. Clean Grip Bench:1) Build to tough single2) 3RM3) 1×3@95%4) 3×3@90%.5) ME reps @ 85%B. Lat Pull-Over Extensions: 4 x 8- 10 +8- 10C. Pendlay Rows: 5 x 5, AHAPNote: 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)BalanceA. For Time Complete 5 rounds:Row 300 meters15 Ring DipsNote: post time completed...