Wednesday 2/5/2025
Latest Blog
https://www.ericjustin.com/blog/seeking-first-the-kingdom-of-god-a-guide-to-kingdom-focused-living
Scripture
“But seek first the kingdom of God and his righteousness, and all these things will be added to you.”
-Matthew 6:33
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
7 minutes as many rounds and reps as possible:
5 DB overhead walking lunges
7 KB swings
7/9-cal air bike
Notes
DB overhead walking lunge (35/50Ibs), KB swings (53/70Ibs)
Accessory
3x6 back extensions
SPP
This is where you add in your goal specific training.
Add a small amount of practice/training before or after workouts 2-3x a week. Complete mobility work instead if muscles, tendons, joints and/or ligaments feel overworked and need additional recovery time.
See how to train goals, view scaling options and mobility ideas per muscle group: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
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)
Winter goal final test: 1st two weeks of March
Spring baseline test: 1st two weeks of March
Spring Community Workout: TBA