Warm-up:

run 800 m
row 800 m
500 rope jumps
100 KB swings 25/35

Workout:

10 O/U squats R AHAP
10 O/U squats L AHAP
rest 2 min
8 O/U squats R AHAP
8 O/U squats L AHAP
rest 2 min
6 O/U squats R AHAP
6 O/U squats L AHAP
rest 2 min
4 O/U squats R AHAP
4 O/U squats L AHAP
rest 2 min
2 O/U squats R AHAP
2 O/U squats L AHAP
rest 2 min
1 O/U squats R AHAP
1 O/U squats L AHAP

Post weights used to comments.

Workout Notes: 

Lou shows the alt.

  1. O/U squats are tricky. They are like OH squats in that some of you will struggle with having enough shoulder flexibility to do them. If you are one of those people, don't sweat it. It's not your fault. You were probably born that way. Try it as demo'd by Lou on the R. Yes, you can probably make strides toward having more flexible shoulders. Maybe even to the point that you'd be able to do this movement proficiently. However, some of will NOT. And efforts made toward gaining the flexibility to do this movement may undo your shoulders in ways which are NOT good.

  2. If you are one of the 3 in 10 who really don't have the shoulder flexibility to do this move, rest the OH weight on your shoulder instead, then proceed as demo'd. 

  3. It's best if you load both the OH & Under hands with the SAME weights today. 

Lots of links here. We’ll clean all of this up - over time! Meanwhile, grab an amazing workout!

Here are the links for the RWND Programs!! You may continue on with where you're at, or go back to LVL1, or move up to LVL2. You decide!

RWND LVL1 GYM - https://www.trainerize.me/profile/gppfitness/?planID=123963

RWND LVL1 HOME - https://www.trainerize.me/profile/gppfitness/?planID=123966

RWND LVL2 GYM - https://www.trainerize.me/profile/gppfitness/?planID=123968

RWND LVL2 HOME - https://www.trainerize.me/profile/gppfitness/?planID=123970

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Includes:

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  • Workouts are regular GPP Programming (HIIT, Tabatas, strength training, functional training, etc.)

  • Timers in the APP.

  • Extra content only available on the GPP App

  • Community Involvement with other GPPeeps

  • 24/7 Messaging and access to Trainer Tracking capabilities for nutrition, workouts, photos, measurements and body comp.

  • Collect badges for milestones and achievements.

  • Integration with My Fitness Pal, FitBit, and Apple Watch

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