Saturday 8/31/2024

Scripture

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.”

- 1 Corinthians 6:19-20

Warm up

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

GPP

For time

  • 3 mile run

  • 75 goblet squats

  • 75 alternating split jerks

Notes

Goblet squat weight: 53/36Ibs, Split jerk weight: 95/66Ibs

Accessory

3x20 monster walks

SPP

This is where you add in your goal specific training.

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 couch 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: 1st two weeks of September

  • Summer Community Workout: August 30th

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Sunday 9/1/2023

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Friday 8/30/2024