Friday 7/5/2024

Scripture

“For who is God, except the Lord?
And who is a rock, except our God?

It is God who arms me with strength,
And makes my way perfect.

- Psalm 18:31-32

Warm up

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

GPP

For time

• 100 knees to elbows

• 80 front rack step ups

• 60 monkey bars touches

Notes

Knee to elbow scale: Knees over hips or lying knees to elbows. Front rack step up: 20/24” box, 95/65Ibs. Monkey bars: if you don’t have monkey bars walking your hands with a neautral grip from one side of a pull up bar to the other. Scale with a bar hang if needed, 1 rep for every second.

Accessory

3x8 weighted deficit calf raise

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

• 1 minute down dog calf stretch per leg

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