4 rounds OTC -
20 cross body curls L 15/20
20 single high sumos L 15/20
20 single triceps kickbacks L 15/20
20 cross body curls R 15/20
20 single high sumos R 15/20
20 single triceps kickbacks R 15/20
20 wipers 15/20 (R+L=1)
Post Rx (or reps missed) to comments.
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This is one of those "all abs" workouts that is unique to GPP programming. It's confusing to outsiders because they see the biceps, triceps and etc., and think upper body shaping. Well, it IS a good shaper, but that isn't the intention. Whenever you see workouts where we go unilateral (one sided) we are generally, seeking the effect that it has on your core.
A strong core is essential to your health and development. It is primarily responsible for the astounding results we see in strength gains and overall fitness at GPP. We have observed that GPP training prevents injury and advances healing for those with a weak core. It also looks good on!
While the rest of the world has moved passed specifically training the core, GPP still embraces focused emphasis on core training for its unique effect on our health, fitness and appearance. The popular present day mantra of the health and fitness industry is that one need only to move in effective ways and the core will take care of and strengthen itself. This is a risky approach. We have learned that strength gains in the legs and arms will quickly outstrip one's core strength. This is especially true for those who don't directly train their core. This compromises your ability to stabilize the core during certain fundamental movement (squats, dead lifts, cleans, jerks, high Sums, KBs, etc.) making those fundamental movements more dangerous to perform and putting you at higher risk of injury.
We feel a more straight forward (direct) approach of abdominal/core training stimulates more strength and ultimately yeilds higher benefit with less risk of injury. Oh, and did we mention - It looks good ON?!
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97 lbs KB SAS (GPP style) is LEGIT! Nice Drew.