Monday 2/17/2025
Latest Blog
https://www.ericjustin.com/blog/finding-your-natural-rhythm-the-key-to-sustainable-success
Scripture
“No one born of God makes a practice of sinning, for God's seed abides in him; and he cannot keep on sinning, because he has been born of God. By this it is evident who are the children of God, and who are the children of the devil: whoever does not practice righteousness is not of God, nor is the one who does not love his brother.”
-1 John 3:9-10
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
3 rounds for max reps
Max strict pull ups
Rest :30
Max rep thrusters
Rest 3 minutes
Notes
Strict pull ups: Pick a variation where you can do at least 5, this could be banded or box supported. Thrusters: 65/95Ibs, reduce weight as needed
Accessory
3x10 banded rotation into paloff press
SPP
This is where you add in your goal specific or weakness training.
Add a small amount of practice/training before or after workouts.
View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
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
Side child’s pose :90 per side
Complete additional stretches, SMR and/or active recovery as needed
Additional
Always focus on technique first, this will raise the ceiling of your long term performance and keep you injury free. Next comes intensity, adaptation only occurs when something is hard enough for the body to change.
On days you feel good hit the workout hard, on days you feel not great dial it back and focus on being very technical and controlled. Some days you might just need to change it up, get out and go for a swim, paddle board, play a sport, etc.
Spring Community Workout: TBA