Saturday 2/15/2025
Latest Blog
https://www.ericjustin.com/blog/the-art-of-training-by-feel-transform-your-fitness-journey
Scripture
Seek the Lord while he may be found;
call upon him while he is near;
let the wicked forsake his way,
and the unrighteous man his thoughts;
let him return to the Lord, that he may have compassion on him,
and to our God, for he will abundantly pardon.
-Isaiah 55:6-7
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
Every 3 minutes until failure, complete 2 rounds of:
3 toes-to-bars
3 kettlebell swings
5 Kettlebell goblet squats
Rest with the remaining time in the interval.
*Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.
Notes
Toes to bar: Scale to knees to elbows, knees to chest, knees over hips or lying toes to bar. Kettlebell swings: Reduce weight and/or complete Russian swings. Kettlebell goblet squats: Reduce weight or complete air squats
Accessory
3x15 arch rocks
SPP
This is where you add in your goal specific or weakness training.
Add a small amount of practice/training before or after workouts.
View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
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
Always focus on technique first, this will raise the ceiling of your long term performance and keep you injury free. Next comes intensity, adaptation only occurs when something is hard enough for the body to change.
On days you feel good hit the workout hard, on days you feel not great dial it back and focus on being very technical and controlled. Some days you might just need to change it up, get out and go for a swim, paddle board, play a sport, etc.
Spring Community Workout: TBA