Monday 3/24/2025
Latest Blog
https://www.ericjustin.com/blog/when-is-a-fast-technically-broken-can-you-return-to-a-fasted-state
Scripture
“Cast thy burden upon the LORD, and He shall sustain thee. He shall never suffer the righteous to be moved.
-Psalm 55:22
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
5 rounds for time:
30 air squats
20 push jerks
10 burpee pull ups
20 dumbbell deadlifts
30 split squat jumps
Rest 1 minute
*Each round take away one movement starting with split squat jumps. The second round will be air squats, push jerks, burpee pull ups, dumbbell deadlifts followed by a minute rest. Round three take away dumbbell deadlifts.
Notes
Air squats: Add a target for depth if needed. Push jerks: 85/115Ibs, reduce weight as needed. burpee pull ups: Add a box and complete box kipping or jumping pull ups if needed. Dumbbell deadlifts: 35/50Ibs, reduce weight as needed.
Accessory
2x30 face pulls
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 foam roll lats
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: Monday 5/26/2025