Wednesday 12/18/2024
Latest Blog
Discovering Your True Purpose: A Life Aligned with God — Eric Justin
Scripture
“Therefore do not be ashamed of the testimony about our Lord”
- 2 Timothy 1:8
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
For time
Accumulate 6:00 of pull up bar dead hang hold
Each time you drop from the bar complete 100 double under and 30 v-ups
Notes
Add bands if needed for pull up hold, should be able to hold for at least a minute on first effort. Complete single unders instead of double unders if needed.
Accessory
2x30 arch rocks
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: Monday 12/23 (12 days of Christmas)