Saturday 6/1/2024
Scripture
“But you, take courage! Do not let your hands be weak, for your work shall be rewarded.”
2 Chronicles 15:7
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
3 rounds for time
60 alternating split squat jumps
15 hang power cleans
Notes
Scale split squat jumps for fast reverse lunges. 95/135Ibs for hang power cleans
Accessory
3x15 pendlay rows
SPP
This is where you add in your goal specific training. Your coach will guide you what to do each week
Cool down
2 minute windshield wiper 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, while traveling or use it if you’re not feeling well. Only use once a quarter
Spring goal final testing: Test around June 1st
Summer goal baseline test: Test around June 1st