Wednesday 6/26/2024

Scripture

“Examine yourselves as to whether you are in the faith. Test yourselves. Do you not know yourselves, that Jesus Christ is in you?—unless indeed you are disqualified.”

- 2 Corinthians 13:5

Warm up

https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)

GPP

5 rounds each for max reps

2 rounds

• :20 sledge hammer hit (R or L)

• :20 sledge hammer hit (R or L)

• :40 bike for calories

2 minute rest

Notes

Use spin or C2 bike if possible. Complete 2 rounds before taking the 2 minute rest

Accessory

3x5 bench press (5 second negative)

SPP

This is where you add in your goal specific training.

• Low daily volume approach: Add a small amount of practice/training before or after workouts on training days

• Medium/high volume approach: Add more volume to practice/training a movement 2-3x a week before or after workouts

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

• 2 minute pigeon

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)

• Summer goal final test: September 1st

• Summer Community Workout: TBA