Monday 3/17/2025

Latest Blog

https://www.ericjustin.com/blog/the-biggest-indicator-youve-created-an-idol-self-vs-honoring-god

Scripture

“Mercy unto you, and peace, and love, be multiplied.”

-Jude 2

Warm up

https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv

GPP

Powerlifting Rep Total

For max reps

• Max rep back squat at bodyweight

  Rest 3 minutes

• Max rep bench press at bodyweight

• Rest 3 minutes

• Max rep deadlift at bodyweight

  Rest 3 minutes

Notes

Reduce weight for any if you are not able to get at least 10 reps

Accessory

• 2x20 lying small band knee drives

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 seated cross legged rotation stretch

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