Saturday 7/6/2024
Scripture
“For who is God, except the Lord?
And who is a rock, except our God?
It is God who arms me with strength,
And makes my way perfect.
- Psalm 18:31-32
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
6 rounds each for max reps:
:90 ball slams
:30 rest
:90 single unders
:30 rest
Notes
Ball slams: 30/20Ibs
Accessory
4x5 lateral raise
SPP
This is where you add in your goal specific training.
Low daily volume approach: Add a small amount of practice/training before or after workouts on training days
Medium/high volume approach: Add more volume to practice/training a movement 2-3x a week before or after workouts
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 minute behind back elbow grab
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