Monday 7/15/2024

Scripture

“Who is like a wise man? And who knows the interpretation of a thing? A man’s wisdom makes his face shine, And the sternness of his face is changed.”

- Ecclesiastes 8:1

Warm up

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

GPP

For max rounds and reps

Buy in: 14 devil presses 

Then 14 minute amrap:

• 10 ring dips

• 10 cal bike 

Notes

Devil press weight: 35/50Ibs, ring dips can be scaled by using a band or lowering rings enough to give a push off with the feet each rep.

Accessory

3x12 leg curl

SPP

This is where you add in your goal specific training.

• Low daily volume approach: Add a small amount of practice/training before or after workouts on training days

• Medium/high volume approach: Add more volume to practice/training a movement 2-3x a week before or after workouts

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 banded hamstring stretch

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)

• Summer goal final test: September 1st

• Summer Community Workout: TBA