In a 30 minute time limit, complete as much of this workout as possible.
1 GPP bar complex 45/65
400 m run
2 GPP bar complexes 45/65
400 m run
3 GPP bar complexes 45/65
400 m run
4 GPP bar complexes 45/65
400 m run
5 GPP bar complexes 45/65
400 m run
Post "Rx," or portion of workout completed to comments.
1 GPP bar complex is:
5 deadlifts
5 power cleans
5 thrusters
5 back squats
5 shoulders to OH (press, PP, PJ - your choice)
Once the bar leaves the ground from the first deadlift, it cannot REST on the ground again until you have completed the "complex." Otherwise you must begin again.
"There's NO WAY! This workout is too heavy. Most of us can't lift that much."
YEP! That's one of our secrets.
Constantly programming to your strengths is not good for you - on ANY level.
Here is how we know when our programming is spot on! If half of you hate the programming during half of the week, we've got it half right. If the other half of you hate the programming during the other half of the week - we NAILED it.
There is health in the heavy stuff. We don't program it to make you feel small, weak or inept. In fact, we don't believe that fitness capacity measures the worth of a human. When we program heavy, it is simply our way of helping you achieve Optimal Health in the most efficient and effective way possible.
That's not to say you should be able to move a house. That's as silly as it would be cool. When we program a heavy workout, it is never our intention for you to do something that is completely and dangerously out of your realm of capacity. These workouts should never be dangerous.
When you see a workout with a recommended weight that looks too heavy, it is our signal that we need to put some heft onto you this week. Choose a weight that safely challenges you at the higher end of your capacity.
Don't worry about whether, or not you can do the recommended weight. The "Rx" is only a suggestion anyway. Being able to move that weight for the prescribed amount of reps won't AUTOMATICALLY qualify you as an Optimally Healthy human. There are too many factors involved in Optimal Health for a workout to predict this. Some of us can be Optimally Healthy using less weight. Some of us will need more.
The best (and the quickest) way to really screw up your health and fitness is to constantly play to your own strengths. That'll be something we always steer you away from here at GPP.
We've been doing this move for years. Ashley demos the ideal. Perfect Ash!