2 rounds on trainer's count:
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 swipers (R+L=2)
Post Rx (or reps missed) to comments.
Then ..., 3 rounds with great form (OYC - on your count):
20 sit & reach situps 6/8
20 V-twists 6/8 (R+L=1)
20 counts - stability planks
20 stability sideups R
20 stability sideups L
20 uni hip-ups R
20 uni hip-ups L
Post Rx or reps missed to comments.
Daily Extras - Add a round to each of the above - AFTER THE WORKOUT.
Workout Notes:
It's a mashup of 2 different workouts. I took some volume off of each. What this means is you'll have to use more intensity (vets only) to get the most out of these.
How to increase intensity? First of all, form up. Really squeeze each rep. If that's not doing it, increase the weight you're using.
Thursday workouts are the reason we don't get chronic back issues at GPP. Yes, a few of you have had a sore back here and there, but not like the have at other places. Other places are wrecking folks. If they had an ab/core day, they'd have a lot less of this.
Note I changed the R+L designation for swipers. Explanation in GPP TV vid.
OYC means On Your Count.
Musings …
Todd L. inspires! Last January, this guy makes a goal to deadlift 2x his BW. He’s been working diligently all year on it. Tonight he rocked it! That’s 340 lbs. Dude is in the OG club (over 50) too!
What goals did you accomplish this year? Please post to comments.
Partnering up with KSL to create this new podcast. Excited to share it with you. Would love your ideas for guests. Think big and share to comments.