The Weekend Experience

Gym Experience

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

+

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

C. Push press – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 6×[email protected]%

D. Squat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 6×[email protected]%

E. Snatch balance – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[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 Burpee Broad Jumps; rest 2 minutes x 3 (on football field)

C. 5-10 minutes of hand stand walk practice

D. 10 Fast burpess + Run 400 meters; rest 2 minutes x 3

E. Walk 1 lap + say a prayer

 

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

Track Season

It’s becoming track work season again. The track is such a great place to hang out. Make this weekends track experience happen. Take a picture and write a small blurb. Again, make it happen.

 

Gym Experience

Clear

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

Strong

Note: for those who went heavy throughout the week and are considerably beat up, then skip the strong and do the BALANCE.

From Dave Flemming on the Outlaw Blog:

For the athletes who do not have a meet this weekend they should probably do a mock meet today or tomorrow to complete this cycle. Here is a workout to simulate a meet.

Snatch 50%-3, 60%-3, 70%-2, 75%-2, 80%-2, 85%-1, 90%-1, 95%-1, 100%-21, 102.5%-1, 105%-1, 107.5%-1, etc…

clean & jerk (same as snatch)

If the lifter misses a weight they may repeat that weight once. if they make it they proceed to next weight. If they miss a second time at that weight they are done. The exercise is done once the lifter has two consecutive misses.

After the 100% set the 2.5% increase is just a guide. As new pr’s are being set use whatever increases are comfortable.

Balance

5 sets of:

6 Dead Lift @ 80% of Low Bar 5RM

…….rest 1 minute

14 Pull-Ups

…….rest 1 minute

6 CG Bench Press @ 80% of 5RM

…….rest 1 minute

B. Jog for 10 minutes @ z1 pace (outside if the weather lets you)

 

Track Experience

A. Run 1 mile (gratitude / prayer)

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

C. 5-10 minutes of hand stand walk practice

D. 10 Fast burpess + Run 400 meters; rest 2 minutes x 3

E. Walk 1 lap + say a prayer

 

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

Gym Experience

Clear

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

Strong

A. Clean & Jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

B. Overhead squats (%1rm snatch) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

Balance

4 sets of:

8 Burpees

……rest 1 minute

12 Pull-Ups

…….rest 1 minute

8 CG Bench Press @ 75% of 5RM

…….rest 1 minute

B. Jog for 10 minutes @ z1 pace (outside if the weather lets you)

 

The Hill Running Experience

A. Start out on a flat jog, but then travel into some hills up in a highland neighborhood. Walk where needed, but challenge yourself on the hills, sprinting every now and again. Do this plugged in and go for about a 45 minute experience. Take a picture and text or email it to me with a small paragraph describing the experience.

B. Read 20 minutes

C. Send out a thank you text.

 

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

Get a book if you haven’t gotten one. Let me know what you think….

 

Gym Experience

Clear

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

Strong

A. Power snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

B. Snatch balance – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

C. Power clean – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

D. Front squat with split jerk (based on 1rm clean, or whatever you have been basing it off of) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

Balance

Note: listen to your body. Maybe you only do 2 rounds, so 20 reps of the LB at 70%.

2-3 sets of:

10 Low Bar @ 70% of 5RM

……rest 1 minute

10 Pull-Ups

…….rest 1 minute

10 CG Bench Press @ 70% of 5RM (doesn’t have to UB)

…….rest 1 minute

B. Jog for 10 minutes @ z1 pace (outside if the weather lets you)

 

The Hill Running Experience

A. Start out on a flat jog, but then travel into some hills up in a highland neighborhood. Walk where needed, but challenge yourself on the hills, sprinting every now and again. Do this plugged in and go for about a 45 minute experience. Take a picture and text or email it to me with a small paragraph describing the experience.

B. Read 20 minutes

C. Send out a thank you text.

 

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 a searcher

Get addicted to being healthy. Get addicted to lifting weights. Get addicted to reading. Get addicted to jogging. Get addicted to eating healthy. You can get addicted to all of these thing if you would just try to get addicted to them. These are gods highs, however, His highs require work on our part. Make it happen. Get addicted to the good things of this world.

 

Gym Experience

Clear

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

Strong

A. Power snatch (based on 1rm power snatch) – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%, 1×[email protected]%

B. Clean & jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

C. In 7 sets, build to a tough double in the high bar back squat

Balance

A. 4 sets of:

6 Low Bar @ 80% of 7RM

…….rest 1 minute

12 KBS (70/55)

…….rest 1 minute

6 Close Grip Bench Press, AHAP (better than last week)

…….rest 1 minute

12 Burpees

…….rest 1 minute

C. Jog for 10 minutes @ z1 pace (outside if the weather lets you)

 

The Hill Running Experience

A. Start out on a flat jog, but then travel into some hills up in a highland neighborhood. Walk where needed, but challenge yourself on the hills, sprinting every now and again. Do this plugged in and go for about a 45 minute experience. Take a picture and text or email it to me with a small paragraph describing the experience.

B. Read 20 minutes

C. Send out a thank you text.

 

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

Gym Experience

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

…….+

B. 4 sets of:

6 Low Bar @ 85% of Thursdays 7RM

…….rest 1 minute

6 Bench Press, AHAP (build if needed)

…….rest 1 minute

12 burpees

…….rest 1 minute

C. Jog for 10 minutes @ z1 pace (outside if the weather lets you)

 

The Hill Running Experience

A. Start out on a flat jog, but then travel into some hills up in a highland neighborhood. Walk where needed, but challenge yourself on the hills, sprinting every now and again. Do this plugged in and go for about a 45 minute experience. Take a picture and text or email it to me with a small paragraph describing the experience.

B. Read 20 minutes

C. Send out a thank you text.

 

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

I love this picture. Makes me think about the importance of being a good father. True happiness comes within the family moments.

 

Gym Experience

A. Bench Press: 4 x 7 (4 work sets–28 good reps)

…….+

B. EMOM for 15 minutes perform:

Min. 1: 10 Low Bar @ 80% of Thursdays 7RM

Min. 2: 5 Muscle Ups (bar or ring)

Min. 3: 10 Fast Burpees

…….+

C. Jog for 10 minutes @ z1 pace (outside if the weather lets you)

 

The Hill Running Experience

A. Start out on a flat jog, but then travel into some hills up in a highland neighborhood. Walk where needed, but challenge yourself on the hills, sprinting every now and again. Do this plugged in and go for about a 45 minute experience. Take a picture and text or email it to me with a small paragraph describing the experience.

B. Read 20 minutes

C. Send out a thank you text.

 

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

Gym Experience

EMOM for 16 minutes perform:

Min. 1: 8 Low Bar (275/185)–scale as necessary.

Min. 2: 8 Calorie Rows

Min. 3: 8 Strict HSPU

Min. 4: 8 KBS (70/55)

 

Walking Experience

A. Go for a 60 minute walk being plugged in to an audio book or music.

B. Read 20 minutes

C. Send out a thank you text.

 

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

Running & Burpee Experience

A. Run, indoors, for 12 minutes @ 80% (treadmill or track)

…….then rest / walk for 3 minutes (gratitude / prayer)

B. 50 burpees @ 80%

…….then rest / walk for 3 minutes (gratitude / prayer)

C. Again, run for 12 minutes @ 80%

…….then rest / walk for 3 minutes (gratitude / prayer)

D. 50 burpees @ 80%

 

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

Part A

Make this happen; be creative in how you choose to perform this experience; go above and beyond what you would expect out of yourself. If you can’t get outside to do this, find a treadmill. A treadmill can be found at any local Golds or wherever. Or find an indoor facility that you can run in. Just make it happen some way…

Run 10 min @ warm up run. Get lost in meditative thought and prayer

+

Run 30 sec @ 90%

Run 30 sec @ 50% x 8

+

Run 60 sec @ 90%

Run 60 sec @ 50% x 4

+

Run 90 sec @ 90%

Run 90 sec @ 50% x 2

+

Run 10 min cool down run/walk. Get lost in meditative thought and prayer

Part B

Work on your spirituality for 60-90 minutes. This could include prayer + reading + writing in a journal, finding solitude + uplifting music, etc. Think outside the box on this. Maybe during the cool down of the run you start working on your spirituality. Maybe you have your book and journal with you – where you sit down, read, and then capture thoughts and spiritual insight. Maybe you take a drive in to solitude where you listen to uplifting music along the way.

Those are just some examples, but I need you to be creative in your effort. I want you to get spiritually lifted; and work on yourself for 30 minutes to an hour. I’ll say it again, be creative. Spirituality can come in many different forms.

The greatest self-improvement method is self-introspection.