Wednesday 9/25/2024

Scripture

“Rejoice in hope, be patient in tribulation, be constant in prayer.”

-Romans 12:12

Warm up

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

GPP

10 rounds each for max load

• 1 back squat every 2 minutes on the minute

Notes

This could be different weights each set or the same. Keep good form and make each set challenging

Accessory

3x10 barbell bicep curl, 3 second negative on the way down

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

• 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

• 2 minute bench supported backbend

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

• Fall Community Workout: TBA