Monday 7/22/2024
Scripture
“And they were all filled with the Holy Spirit and began to speak with other tongues, as the Spirit gave them utterance.”
- Acts 2:4
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
12 minute as many rounds and reps as possible
6 Single arm overhead alternating step ups (R or L)
6 Single arm overhead alternating step ups (R or L)
12yds Sled pull
Notes
Single arm alternating step up: 35/20Ib DB, 24/20” box. Step ups are 3 a side/6 total for each set. Sled pull: 300/210Ibs
Accessory
3x8 bottoms up KB presses
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
:90 backbend 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