Saturday 8/17/2024
Scripture
“For no word from God will ever fail.”
- Luke 1:37
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
4 rounds for max reps
1 minute ring support hold
Rest :30
1 minute ground to object (R or L)
Rest :30
1 minute ground to object (R or L)
Rest :30
1 minute box jumps
Rest :30
Notes
Every :10 for ring support hold is 1 rep. Use bands if needed. Ground to object weight 70/50Ibs to 30/24” box. Box jump height 30/24”
Accessory
4x5 front raise
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 minutes in lying T-spine 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, 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