The Weekend Experience

Track Experience

A. Run 1 mile @ 70% (gratitude/prayer)

B. 10 minutes of hand stand walk practice

C. Run 800 meters @ 80-90%; rest 3 min. x 3 (gratitude/prayer)

D. 5 burpee High Jumps: rest 1 min. x 3.

E. 5–100 yard sprints on football field; rest is walk back (prayer)

F. Read for 25 minutes on the site of the track.

G. Before leaving, say a prayer of gratitude and then ask for help.

 

Spiritual Work

A. Take at least three drives this weekend while listening to good music. If you don’t have a car, then go for three walks being plugged in. Work on day dreaming about positive things..

B. Send out a thank you text + call someone. Seek to have a beautiful communication experience.

The Weekend Experience 6/13/15

Student Program

A. Build to a tough double in the power clean

B. Build to a tough double in the power snatch

+

4 sets of:

8 Dead Lift @ 65% of LB 3RM

……rest 1 minute

14 CTB Pull-Ups

…….rest 1 minute

8 CG Bench Press @ 65% of 3RM (doesn’t have to UB)

…….rest 1 minute

 

Track Experience

A. Run 1 mile (warm-up)–work on prayer

B. 10 minute hand stand walk practice

C. Complete 2 sets @ 100% effort:

Run 800 meters

20 burpees (on grass)

…….rest 3 minutes (work on prayer/gratitude during rest)

D. Read for 20 minutes at track

The Weekend Experience

Eat, sleep, and read as much as possible this weekend. Next week we start that last 4 weeks of the 12 week S&C cycle. Also, do the below track experience….

Track Experience

A. Run 1 mile @ z1 pace

B. 10 minutes of hand stand walk practice.

C. Run 400 meters; walk 400 meters x 3 (during walk work on meditation/gratitude)

D. Read for 20 minutes on site of the track…

The Weekend Experience

Student Program

A. Build to a 3RM in the Power Clean

+

4 sets of:

8 Dead Lift @ 75% of LB 5RM

……rest 1 minute

14 Pull-Ups

…….rest 1 minute

8 CG Bench Press @ 75% of 5RM (doesn’t have to UB)

…….rest 1 minute

 

Track Experience

A. Run 1 mile (warm-up)–work on prayer

B. Walk 1 mile (prayer / gratitude)

C. Run 1 mile for time (plugged into music)

D. Read for 20 minutes at track

The Weekend Experience

Get Out

Sunday is supposed to be nice. Get out and experience a track or get up on those trails. Even if it’s raining then put on some gear and go experience the elements. Be creative and don’t be afraid to be unique. If you stay inside you will stay the same. Get out and go do something and take pictures and post them.

Make this weekend happen.

 

Track Experience

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

+

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

50 yard latter (10 out, 10 back, 20 out, 20 back, etc….)

…….rest 90 seconds

+

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. Eat and sleep as much as possible

B. Read as much as possible

C. Spend as much time with family as possible.

D. Get ready for upcoming week. We start Phase 2, wk 1.

 

Life Coach Program

1) Power clean – [email protected]%, [email protected]%, [email protected]%, [email protected]%

2) Split jerk from behind head – [email protected]%, [email protected]%, [email protected]%, [email protected]%

3) Snatch balance – [email protected]%, [email protected]%, [email protected]%, [email protected]%

4) Front squat – [email protected]%, [email protected]%, [email protected]%, [email protected]%

 

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]%, [email protected]%, [email protected]%, [email protected]%

B. Power jerk – [email protected]%, [email protected]%, [email protected]%, [email protected]%

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

D. Front squat – [email protected]%, [email protected]%, [email protected]%, [email protected]%

 

The Weekend Experience

Track Experience

A. Run 2 miles for time (8 laps) –log time completed.

B. Read for 20 minutes (in bleachers)

C. 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:

8 Dead Lift @ 80% of LB 7RM

…….rest 1 minute

12 Pull-Ups

…….rest 1 minute

8 CG Bench Press @ 80% of 7RM

…….rest 1 minute

 

Life Coach Program

1) clean & jerk – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

2) rdl (1rm clean) – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

 

 

 

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 – [email protected]%, [email protected]%, [email protected]%, [email protected]%

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

3) rdl – [email protected]%, [email protected]%, [email protected]%, [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.

The Weekend Experience

Weber State University

What a beautiful campus we have right here in Ogden Utah. When we get our WAR transitional living program up and running then we will be able to help our WAR students to get enrolled into Weber State if thats something that they want to do. Ogden is the perfect place to learn the WAR lifestyle: we have the trails, the skiing, the tracks, the lakes, the rivers, and much more. I hope all who live here are taking advantage of where we live.

 

Gym Experience

A. 10 minutes of mobility / skill work –get hot and ready for the strong.

+

B. push press – [email protected]%, [email protected]%, [email protected]%, [email protected]%

C. squat – [email protected]%, [email protected]%, [email protected]%, [email protected]%

D. clean pulls – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

E. jk drives – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

F. snatch pulls – [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%

(outlaw emphasis)

 

Track Experience

A. Run 1 mile (gratitude / prayer)

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

C. 10 minutes of hand stand walk practice

D. For Time: Run 1.5 miles + 50 Burpees

 

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.

The Weekend Experience

Be Happy & Active

Be creative! If you are unhappy, then go and participate in something that is healthy; something that might be totally unique to what you are used to doing. Go out and find your happy self. Just because you may feel sad one day doesn’t mean that you are unhappy. It just means that you are sad for a moment, but a moment later all can change if you will get up and create an active healthy experience for yourself.

Be active!!

 

Gym Experience

A. 10 minutes of mobility / skill work –get hot and ready for the strong.

+

B. Power clean – [email protected]%, [email protected]%, [email protected]%, [email protected]%

C. Push press – [email protected]%, [email protected]%, [email protected]%, [email protected]%

D. Squat – [email protected]%, [email protected]%, [email protected]%, [email protected]%

E. Snatch balance – [email protected]%, [email protected]%, [email protected]%, [email protected]%

F. Good morning – work up to 3 sets of 5 at moderate intensity

 

Track Experience

A. Run 1 mile (gratitude / prayer)

B. 10 Explosive High Jumps (bring knees up); rest 2 minutes x 3 (on football field)

C. 10 minutes of hand stand walk practice

D. Run 200 meters @ 90% + Run 200 meters @ 60% x 6

E. On football field, sprint 100 yards; rest is walk/prayer back x 4

 

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.