Friday 8/16/2024
Scripture
“For no word from God will ever fail.”
- Luke 1:37
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
2 rounds for time
800m run
80 Russian twists
40 traditional weighted sit ups
Notes
Russian twist and sit up weight: 20/10Ibs. For Russian twist complete 40 reps per side, weight must touch the ground and feet must stay off the ground each rep. For traditional sit ups feet must stay flat on the ground and weight must stay in contact with chest through movement. Weight must touch top of knees for rep to count
Accessory
3x10 barbell shrug
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
1 minute lacrosse ball trap SMR
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