The Weekend Experience

Student Program

Note: On B, just share benches, spot each other, and take turns and change weights when necessary. Help each other.

A. Build to a 5RM in the Power Clean (not TnG)

B. 3 sets of:

10 Dead Lift @ 75% of Low Bar 7RM

……rest 1 min.

10 Pull-Ups

…….rest 1 min.

10 CG Bench Press @ 75% of 7RM

…….rest 1 min.

 

Life Coach Program

1) snatch from mid thigh – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

2) split jerk behind head – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

3) rdl – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

(outlaw emphasis)

 

Track Experience

A. Run 1 mile (gratitude / prayer)

B. 10 burpee Broad Jumps; rest 2 minutes x 3 (on football field)

C. Run 400 meters; rest 3 minutes x 3 (gratitude / prayer during rest)

D. Sprint 60 yds; rest is walk back x 3

E. Read for 25 minutes

 

Spiritual Work

A. Over the weekend, read 20 minutes X 5 or more.

B. Spend time with family, and also seek to have a beautiful conversation with someone in your family.

C. Write about the weekend experience.