Monday 12/30/2024

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One Simple Habit To Transform Your Nutrition — Eric Justin

Scripture

“You make known to me the path of life;
    in your presence there is fullness of joy;
    at your right hand are pleasures forevermore.”

- Psalm 16:11

Warm up

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

GPP

2 rounds for max reps

  • 1 minute on/1 minute off

  • Handstand walk

  • Ball slams

  • Bar dips

  • Alternating front rack reverse lunges

Notes

Ball weight: 20/30Ibs, alternating front rack reverse lunge weight: 95/135Ibs

Accessory

3x15 lying clam shells

SPP

This is where you add in your goal specific training.

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)

  • Winter goal final test: 1st two weeks of March

  • Spring baseline test: 1st two weeks of March

  • Spring Community Workout: TBA

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