The Weekend Experience

Gym ExperienceClearA. 10 minutes of mobility / skill work –get hot and ready for the strong.Strong1) Snatch complex (pull/pull/snatch) – 1×3@55%, 1×3@65%, 1×3@75%, 1×3@80%, 1×3@75%2) Jerk from blocks – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%3) Power clean + power jerk – 1×3+1@50%, 1×3+1@60%, 1×3+1@70%, 1×3+1@75%, 1×3+1@70%4) Front squat – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%Balance5 sets of:6 Clean Grip Dead Lift @ 80% of Low Bar 5RM…….rest 1 minute16 Pull-Ups…….rest 1 minute6 Clean Grip 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.