Friday 11/15/2024
Scripture
“The LORD is good to all: and His tender mercies are over all His works.”
- Psalm 145:9
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
3 rounds for time of:
35 toes to bar
70 alternating sledge hammer hits
100 double unders
2 minute rest
Notes
Scale toes to bar to knees to elbows, knees to chest or knees over hips. Sledge hammer weight 10Ibs
Accessory
2x25 arch pauses
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