Warm up with 2 rounds of:
20 ab bridge jacks
20 squats
20 kb swings 25/35
20 press jacks 15/20 ea.
then,
AMRAP in 20 mins of:
5 hang cleans 45/95
5 front squats 45/95
5 push press 45/95
Post rounds completed to comments.
Daily extras - Try it "KONG" style! (vets only)
Ladies use 75 lbs
gents use 135 lbs
Workout Notes:
Fun stuff. We've experimented with different versions of this in the past. All were soul-crushers! It'll be fun to get after this one. Please let us know your experience with this.
Remember, the new standard for the PP is: heels may not leave the ground. Keep them planted. Produce all the drive from the hips. We want there to be some "push" in your push presses.
Watch your backs on the hang cleans.
If your wrists start to hurt from doing fr squats, you are holding the bar wrong. It should be on your shoulders - not in your hands. Try that "Sumo" squat that Elliot outlines in the video. Good cue. Also, try elevating your heels if you struggle getting to parallel (or below). 1/2 inch will do you.
Can't believe we don't have vids for some of our most BASIC movements. It's appalling. My apologies. I hate watching a 5 min vid for what should take :30s to explain. Thing is, both of the vids I found for these were pretty good. Even if the PP vid is a little ... vulgar?
Kong Style is extremely rough. It is intended for only most salty vets.
We were super excited to see the number of views to our YouTube channel go over a million last month (pic below)!
Ours is an extremely small project. A million views is very small potatoes compared to some, but it is a big thing to us. Every view we get is another chance to help someone out.
The traditional exercise world is full of a lot of wheel spinning. Many who try to get healthy using traditional sources (gyms, websites, nutritionals) get bogged down within it. Not for lack of effort. They get bogged down in the black hole that fitness has become.
40 years ago, the fitness industry learned that helping people actually get fit was unhealthy for its own bottom line. The industry discovered it is much more profitable to keep people mired in the muck of self-consciousness and disease than it is to help them get healthy. If folks get healthy, or learn how to become healthy, they'll quit spending money on useless crap. Useless crap (potions, lotions, quick-fixes) has very high profit margins. It also takes less work to produce.
50 years ago, this industry had a soul. It's entire purpose was to help people. Extremely well-intentioned experts (who were way ahead of their time), became invested (emotionally, spiritually, socially) in each of their clients. They were devoted to creating excellent products and services that would truly make a difference in someone's life. Unfortunately, their business acumen lagged behind their expertise and devotion.
Things are changing on that front. GPP is leading the way - thanks to you! We have a lot of cool things in store for you in the years to come. Really great stuff! We are only scratching the surface of what we intend to build here at GPP.
Please help us spread the word by subscribing to our YouTube channel. Also, give us a "thumbs up" whenever you can. It is a small thing, but if you'd simply give us a "thumbs up" click every time you watched a vid, it'd help us get our content in front of someone else who might be struggling to get back to healthy.
That's more than we thought we'd have in 3 1/2 years. Wonder how far it'll go in the next 3 1/2?