Monday 9/30/2024
Scripture
“Finally, be strong in the Lord and in the strength of his might.”
-Ephesians 6:10
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
For time
30 overhead squats
300m plate run
20 overhead squats
200m plate run
10 overhead squats
100m plate run
Notes
Overhead squat weight: 95/65Ibs, plate run weight: 45/25Ibs
Accessory
3x5 Jefferson curl
SPP
This is where you add in your goal specific training.
Add a small amount of practice/training before or after workouts on training days
Add goals here and see how to train them in next tab on sheet: https://docs.google.com/spreadsheets/d/1-eM55bz015D9WKjfch28oVe-bgHaMSAc77bu_OgxI-c/edit
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 minutes supine bent knee rotation
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)
Fall goal final test: 1st two weeks of December
Winter baseline test: 1st two weeks of December
Fall Community Workout: TBA