GPP Masters
Complete 5 super-sets of:
6-8 BB biceps curls (heavy)
12-15 ea. DB alt curls - strict - (mod-heavy)
rest 90-120 sec
Complete 3 super sets of:
6-8 OH triceps ext (heavy)
12-15 uni triceps kick backs R (moderate)
12-15 uni triceps kick backs L (moderate)
rest 90-120 sec
Post weights used to comments, then move to the conditioning.
"Mini-Meg-inator"
For time:
8-9-10-11-12 reps of:
thrusters 45/65
burpees
KB swings 25/35
Post time to comments.
GPP Standard
Complete 5 super-sets of:
6-8 BB biceps curls (heavy)
12-15 ea. DB alt curls - strict - (mod-heavy)
rest 90-120 sec
Complete 3 super sets of:
6-8 OH triceps ext (heavy)
12-15 uni triceps kick backs R (moderate)
12-15 uni triceps kick backs L (moderate)
rest 90-120 sec
Post weights used to comments, then move to the conditioning.
"Mini-Meg-inator"
For time:
10-11-12-13-14-15 reps of:
thrusters 45/65
burpees
KB swings 25/35
Post time to comments.
Daily Extras - Sprint 200 m. between each superset. Be quick. Mini-Meg starts in 15 min!
Workout Notes:
Caution, very high soreness factor. Scale as needed. If you need to back off a bit (cause you are sore as HELL this week), it's wise to listen to your body. :)
You'll have about 15 min to complete the arms portion of the workout today, then it's on to the conditioning portion of Mini-Meg.
Keep neutral spine on those thrusters. You will have a tendency to let your chest fall and your back to curve after a few of these. Don’t do it.
Musings …
Why are we told to NOT lift and twist when that is our bodies natural and functional way to move? Here are my thoughts on that feeble notion;)
More Musings …
“Neil, are you SH***NG me? My legs, back, and shoulders are already so sore from this week, I can hardly move. Now you wan't to throw Mini Meg at me? What are you smoking?"
Yours is a valid concern. We call this week a classic "stacking" week. It's where we stack exercises and regions of your body on top of each other for a positive fitness effect. What POSITIVE effect?
It's a seasonal thing.
We've learned that your body responds best to programming that mimics nature. In nature, your ancestors (ancient & recent) "stacked" natural movements and labors seasonally. For example, when I was a kid on the farm, we'd move hay 3x per summer. This meant moving heavy (70+ lbs) bales by hand from the ground to the wagon, then from the wagon to the stack. Every crop took up to a week to "put up." It was a week of heavy labor using basically the same movements/muscles - all day long. We were "stacking."
Humans "stack" all the time. During the winter, a lot of us shovel snow day after day (wassup Boston!) - stacking. Re-tiling the bathroom - stacking, again. Weeding the garden - yep, stacking.
Stacking is natural and your body doesn't JUST respond well to it, it is a NECESSARY component to any well-balanced fitness plan.
We’ve got big plans with this incredible business owner. Stay tuned for what Kim and I have up our sleeves! It’s gonna be awesome! @liftatstationpark