Monday 7/8/2024
Scripture
“For you have need of endurance, so that after you have done the will of God, you may receive the promise”
- Hebrews 10:36
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
For total distance
8 rounds :30 on/:30 off burpee broad jump
Notes
Once you come up from your burpee jump as far as you can instead of jumping up and reaching your arms overhead. As soon as you
Accessory
3x12 lat pull down
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 chiles pose, 1 minute each side as well
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