Saturday 8/10/2024
Scripture
“Humble yourselves in the sight of the Lord, and He will lift you up.”
- James 4:10
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
For time
Buy in: 50 sledge hammer hits, then:
:30 on/:30 off complete 500 double unders
Cash out: 50 sled hammer hits
Notes
Start with 50 sledge hammer hits (25 a side), complete 1,000 singles if you cannot do double unders. Finish with 50 sledge hammer hits (25 a side)
Accessory
3x10 banded abduction
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
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
2 minute pigeon pose
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