Saturday 7/27/2024

Scripture

“And they were all filled with the Holy Spirit and began to speak with other tongues, as the Spirit gave them utterance.”

- Acts 2:4

Warm up

https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)

GPP

5 rounds for max reps

• Max bar muscle ups 

  Rest 2 minutes 

• Max back squat jumps (95/75Ibs)

  Rest 2 minutes 

Notes

If you cannot do muscle ups complete jumping muscle ups or complete 1 push up into 1 pull up till failure. For back squat jumps reps must be continuous. If there is any break then the set is done.

Accessory

2x20 alternating bent over row

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

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

• Roll lacrosse ball on Rhomboids (mid back, next to spine)

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