Wednesday 12/11/2024
Latest Blog
What If True Health Went Beyond The Physical? — Eric Justin
Scripture
“And we know that all things work together for good to them that love God, to them who are the called according to His purpose.”
- Romans 8:28
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
For time
21 pistols (leg 1)
21 devil presses
21 pistols (leg 2)
15 pistols (leg 1)
15 devil presses
15 pistols (leg 2)
9 pistols (leg 1)
9 devil presses
9 pistols (leg 2)
Notes
Scale pistols as needed with box or band. Devil press weight: 35/50Ibs
Accessory
40 kneeling landmine rotations (switch hands at 20 reps)
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. Complete mobility work instead if muscles, tendons, joints and/or ligaments feel overworked need additional recovery time.
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
Winter Community Workout: TBA