For time:
500 rope jumps
500 m row
4 laps elliptical 8/10
4 min jogging spin bike
200 KB swings 25/35
200 press jacks 15/20 ea.
100 conditioning curls 15/20 (R+L=1)
100 situps
100 squats
This will be a LONG one. Clock will start exactly on schedule.
You may NOT partition.
Post time to comments.
Workout Notes:
TWO DBs = a lot of weight for pressjacks. If we've got you flared up, use only ONE.
If your back is worked from this week, convert KB swings to Superman back ext.
High rep workouts are still meant to be done with terrific form.
The conditioning curls are counted 1+1=1. Like God intended.
Remember, arms should get all the way straight, and then all the way bent. Let the hips do the rest. It's OK to put a bunch of shoulder and torso into these. You're supposed to.
Go at those rope jumps like your house is on fire and the only thing you have to knock the flames down with is the wind of your rope.
Keep track of the highest consecutive number of rope jumps. You may surely go above 1000 if you are on a roll.
Good Week All!
It's been a good week all! ROUGH WEEK! If you're not sore this week, you are not human! Then again, is ANYONE who does this?
Hope you enjoy a safe and happy weekend (even though that's kind of weird). If you find yourself out and about this weekend "using your fitness," stop for a sec, snap a pic and send it our way (neil@gppfitness.com). We'd love to feature you here on the site.
Using Her Fitness …
From - Kenzie Barlow (@sarcasminspandex)
“You often ask for weekend “using my fitness” pics from peeps. … A friend and I decided to piece together a route we’ve been curious about for awhile. We scrambled up the west face of Malans and Mt Ogden then ran down Beus Canyon. We climbed 5,100 ft in the first 4.5 miles before having to run another 9 back to our cars. My legs were tired from Thursday’s heavy squats but I have to say that I am really surprised with how quickly I recover from long mountain days when I’m doing GPP vs when I’m not. I woke up the next day with zero soreness. That’s pretty incredible for the amount of ascent and descent we did. My body likes GPP mixed in with my sport training.”
