Friday 11/1/2024

Scripture

“Cast thy burden upon the LORD, and He shall sustain thee: He shall never suffer the righteous to be moved.”

- Psalm 55:22

Warm up

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

GPP

For max reps

Tabata (8 rounds: :20 on/:10 off) for each

• Pull ups

  Rest 1 minute

• Box jump overs

  Rest 1 minute

• Push ups

  Rest 1 minute

• Bike cal

Notes

Complete 8 rounds of one movement before moving on to the next one. Box jump over height: 20/24”

Accessory

2x10 hang clean pulls

SPP

This is where you add in your goal specific training.

• Add a small amount of practice/training before or after workouts on training days

• Add goals here and see how to train them in next tab on sheet: https://docs.google.com/spreadsheets/d/1-eM55bz015D9WKjfch28oVe-bgHaMSAc77bu_OgxI-c/edit

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)

• Fall goal final test: 1st two weeks of December

• Winter baseline test: 1st two weeks of December

• Fall Community Workout: TBA