Wednesday 11/6/2024
Scripture
“Blessed are the pure in heart: for they shall see God.”
- Matthew 5:8
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
For Time
21 chest to bar pull ups
6 wall walks
18 chest to bar pull ups
5 wall walks
15 chest to bar pull ups
4 wall walks
12 chest to bar pull ups
3 wall walks
9 chest to bar puil ups
2 wall walks
6 chest to bar pull ups
1 wall walks
3 chest to bar pull ups
Notes
Use bands or box if needed for chest to bar pull ups. Complete partial wall walks or 10 shoulder taps for every wall walk
Accessory
20 calf raise negatives
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
Pick tightest area to stretch or roll for 1-3 minutes
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)
Fall goal final test: 1st two weeks of December
Winter baseline test: 1st two weeks of December
Fall Community Workout: TBA