The Weekend Experience

Track SeasonIt'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 ExperienceClearA. 10 minutes of mobility / skill work –get hot and ready for the strong.StrongNote: 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.Balance5 sets of:6 Dead Lift @ 80% of Low Bar 5RM.......rest 1 minute14 Pull-Ups.......rest 1 minute6 CG Bench Press @ 80% of 5RM.......rest 1 minuteB. Jog for 10 minutes @ z1 pace (outside if the weather lets you) Track ExperienceA. 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 practiceD. 10 Fast burpess + Run 400 meters; rest 2 minutes x 3E. Walk 1 lap + say a prayer Spiritual WorkA. 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.