Wednesday 6/5/2024

Scripture

“Fear not, for I am with you;
Be not dismayed, for I am your God.
I will strengthen you,
Yes, I will help you,
I will uphold you with My righteous right hand.”

- Isaiah 41:10

Warm up

https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)

GPP

For max load

• 7x1 back squat

Notes

Can go up each set or stay with the same weight for each set

Accessory

2x:90 A pose hold (like a Superman but arms by sides)

SPP

This is where you add in your goal specific training. Your coach will guide you what to do each week

Cool down

• :90 per side of windshield wiper hold

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, while traveling or use it if you’re not feeling well. Only use once a quarter

• Spring goal final testing: Test around June 1st

• Summer goal baseline test: Test around June 1st