Monday 11/11/2024
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
Rankel
20 minutes as many rounds and reps as possible
6 deadlifts
7 burpee pull ups
10 kettlebell swings
200m run
Notes
Deadlift weight: 155/225Ibs, KB swing weight: 1.5/2 pood
Accessory
2x15 single leg seated tibialis raise
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