The Weekend Experience

Track Experience

A. 5 min. warm-up run (prayer / gratitude)

+

B. On the football field, perform 5 sets of:

5 burpees + Sprint 100 yds

…….rest is walk back (prayer/gratitude)

+

C. 5 min. cool down run (prayer / gratitude)

D. Read for 20 minutes (in bleachers or under tree)

E. Send out a text or call someone.

 

Student Program

A. In 10 minutes, build to a tough 5 reps in the Power Snatch (not Tng)

B. In 10 minutes, build to a tough 5 reps in the Power Clean (not TnG)

C. 4 sets of:

6 Dead Lift @ 85% of LB 7RM

…….rest 1 minute

14 Pull-Ups

…….rest 1 minute

6 CG Bench Press @ 85% of 7RM

…….rest 1 minute

 

Life Coach Program

A. 3 position snatch – 2 from each position-top down (power, knee, floor)
[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

B. Power jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

C. Snatch grip lift offs – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

D. Front squat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%