Masters GPP
Complete 4 rounds
2 min cardio
15 straight leg situps
15 hanging leg raises (knees to shoulders)
15 tick tocks R 25/35
15 good mornings 25/45
15 tick tocks L
Post "Done" to comments.
Standard GPP
Complete 6 rounds
2 min cardio
20 straight leg situps
20 hanging leg raises (knees to shoulders)
20 tick tocks R 25/35
20 good mornings 25/45
20 tick tocks L
Post "Done" to comments.
Daily Extras - Do the “Burpee Challenge”
Rookies complete - 18 burpees
Experienced Peeps complete - 31 burpees
Vets complete - 44 burpees
Workout Notes:
Yeah, 6 rounds IS a lot. If you’re using today as prehab, do the masters version. If you’ve missed a workout this week, do the whole damn thing.
You're not on the clock today. Just strive to get this done. It's best if you are operating at a level 7 out of 10 intensity. If you have been going flat-out all week you might even benefit from working at a level 6. If you are still fresh - STORM IT, man.
Today would be a good day to work on your cardio weaknesses. IOW do what you like for the cardio portion. Usually we like you to adhere strictly to the programming prescribed since our days build upon each other. Today, however, since you are not on the clock, and since your only measurement of success is to post "Done" you may switch the cardio portion at will. Just make a note of it to comments so you'll know how it affected you. Do not alt or sub other movements - unless you have specific needs. Today I suggest plate switches or run outside!
Last thing. Watch those good mornings! They can leave you hobbling if you don't maintain a neutral spine throughout the movement. If you're not sure if you are maintaining a neutral spine, use the mirrors for help - OR ask a trainer/vet.
Lift Club:
Complete all 4 sets before moving on …
3 lat pull-downs
2 min rest
then, 4 rounds of:
5 BB biceps curls
15 deadlifts (50% intensity)
rest 1 min.
Return to Real Podcast …
Have you fallen off the fitness wagon yet? Is your New Year's resolution already extinct? Here's your comeback message!
This Episode of "Return to Real" contains my top 5 tips to becoming healthy and fit! Let's get honest with ourselves and take charge of our health!
Musings …