Wednesday 7/10/2024

Scripture

“For you have need of endurance, so that after you have done the will of God, you may receive the promise”

- Hebrews 10:36

Warm up

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

GPP

4 rounds each round for max load

in 6 minutes complete:

• 20 push ups

• 40 double unders

• 1RM max clean in remaining time

Rest 4 minutes

Notes

Scale push ups to kneeling if needed, scale double unders to single unders if needed. Work up to your heaviest clean each round

Accessory

75 face pulls

SPP

This is where you add in your goal specific training.

• Low daily volume approach: Add a small amount of practice/training before or after workouts on training days

• Medium/high volume approach: Add more volume to practice/training a movement 2-3x a week before or after workouts

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

• :90 rear delt stretch

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)

• Summer goal final test: September 1st

• Summer Community Workout: TBA