Tuesday 7/9/2024

Scripture

“For you have need of endurance, so that after you have done the will of God, you may receive the promise”

- Hebrews 10:36

Warm up

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

GPP

For time

• 2/4/6/8/10/12 DB or KB overhead squat

• 12/10/8/6/4/2 pendlay row

Notes

DB/KB overhead squat weights: 40/25Ibs or scale as needed. Pendlay row weights: 135/95Ibs of scale as needed

Accessory

3x:30 seated banded abduction hold

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 IT band roll each side

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