Wednesday 3/26/2025
Latest Blog
https://www.ericjustin.com/blog/when-is-a-fast-technically-broken-can-you-return-to-a-fasted-state
Scripture
“Cast thy burden upon the LORD, and He shall sustain thee. He shall never suffer the righteous to be moved.
-Psalm 55:22
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
22 minute EMOM for max load:
Even: 2 clean pulls
Odd: 1 squat clean
*Must keep same weight for clean pulls and squat clean for at least one full round if you make any weight changes.
Notes
Clean pulls: Use heavy of a weight as possible while still maintaining good form. Squat cleans: Modify to dumbbells if unable to keep a good front rack position.
Accessory
80 banded glute bridges
SPP
This is where you add in your goal specific or weakness training.
Add a small amount of practice/training before or after workouts.
View our movement library for ideas: 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
2 minute supine rotation stretch
Complete additional stretches, SMR and/or active recovery as needed
Additional
Always focus on technique first, this will raise the ceiling of your long term performance and keep you injury free. Next comes intensity, adaptation only occurs when something is hard enough for the body to change.
On days you feel good hit the workout hard, on days you feel not great dial it back and focus on being very technical and controlled. Some days you might just need to change it up, get out and go for a swim, paddle board, play a sport, etc.
Spring Community Workout: Monday 5/26/2025