Monday 3/10/2025
Latest Blog
https://www.ericjustin.com/blog/why-the-glutes-are-the-most-important-muscle-you-should-be-training
Scripture
“And therefore will the LORD wait, that He may be gracious unto you, and therefore will He be exalted, that He may have mercy upon you.
-Isaiah 30:18
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
6 rounds for time:
3 sumo deadlifts
30yd dual overhead carry
Rest 3 minutes
Notes
Sumo deadlift: Go as heavy as possible with good form. Dual overhead carry: Use dumbbells or kettlebells and maintain strait arms throughout the carry.
Accessory
30 alternating seated single leg leg lifts with crossover touch
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
2 minute lacrosse ball rhomboid roll
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