Tuesday 7/23/2024
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
Each for max rounds and reps
EMOM (Every Minute On the Minute) till failure: Start with 1 rep for the first minute, 2 for the second and so on. For Abmat sit ups start with 2 and add 2 every minute
Deadlift (80% of 1RM)
Rest 2 minutes
Push press (80% of 1RM)
Rest 2 minutes
Abmat sit ups
Notes
For deadlift and push press use 80% of your 1 rep max. If you don’t know what this is choose a pretty heavy but sub maximal weight. If you do not have an Abmat you can use a towel to push into your lower back to increase the range of the sit up.
Accessory
3x12 barbell reverse curls
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
:90 backbend 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