Saturday 2/8/2025
Latest Blog
https://www.ericjustin.com/blog/seeking-first-the-kingdom-of-god-a-guide-to-kingdom-focused-living
Scripture
“But seek first the kingdom of God and his righteousness, and all these things will be added to you.”
-Matthew 6:33
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups
Notes
Modify handstand push ups to pike push ups or another modifications as needed.
Accessory
50 half kneeling single arm DB presses each arm
SPP
This is where you add in your goal specific training.
Add a small amount of practice/training before or after workouts 2-3x a week. Complete mobility work instead if muscles, tendons, joints and/or ligaments feel overworked and need additional recovery time.
See how to train goals, view scaling options and mobility ideas per muscle group: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
Aerobic Conditioning
Scheduled every Thursday, these days are meant to work low-moderate heart rate zones and further develop the oxidative system. If you would like to progress in this area without over training complete 1-3 sessions a week (including Thursdays session). Ask us for additional guidance
Cool down
Pick tightest area to stretch or roll for 1-3 minutes
Complete additional stretches, SMR and/or active recovery as needed
Additional
Once every quarter of the year take a week to recover mentally and physically from high intensity training: Complete aerobic workouts such as biking, rowing, swimming or take additional rest days. Do this around every 13 weeks, after a competition, while traveling, during a busy week or use it if you’re not feeling well. Only use once a quarter (winter, spring, summer, fall)
Winter goal final test: 1st two weeks of March
Spring baseline test: 1st two weeks of March
Spring Community Workout: TBA