Friday 9/6/2024
Scripture
But those who wait on the Lord shall renew their strength; They shall mount up with wings like eagles, they shall run and not be weary, they shall walk and not faint.
-Isaiah 40-31
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
For time
In 2 minutes complete
4 bar muscle ups
Max distance burpee broad jump
Rest 2 minutes
*Continue until you reach 200m
Notes
Choose a bar muscle up option where you can complete 4 cleanly each round. You can do jumping bar muscle ups by setting the bar on the squat rack as low as you need.
Accessory
3x10 DB pull overs
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
2 minutes child’s pose
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: 1st two weeks of September
Fall baseline test: 1st two weeks of September
Summer Community Workout: August 30th