Saturday 1/18/2025
Latest Blog
What You Watch Shapes You: The Power of Subconscious Modeling — Eric Justin
Scripture
“but now revealed and made known through the prophetic writings by the command of the eternal God, so that all the Gentiles might come to the obedience that comes from faith.”
- Romans 16:26
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
20 minutes as many rounds and reps as possible
12 box jump overs
12 power snatches
12 cal bike
Notes
Box jump over height: 20/24'“, power snatch: 65/96Ibs
Accessory
25 band resisted neck protractions and retractions
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. Complete mobility work instead if muscles, tendons, joints and/or ligaments feel overworked and need additional recovery time.
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
Pick tightest area to stretch or roll for 1-3 minutes
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)
Winter goal final test: 1st two weeks of March
Spring baseline test: 1st two weeks of March
Spring Community Workout: TBA