Standard GPP
AMRAP in 25 min:
250 m row
10 deadlifts AHAP
10 OH DB press (strict) AHAP
10 lat pull downs AHAP
1 lap elliptical 6/8 (<65 rpm)
1 min standing spin bike sprint
Post rounds completed and weights used to comments.
Masters GPP
AMRAP in 20 min:
250 m row
8 deadlifts AHAP
8 OH DB press (strict) AHAP
8 lat pull downs AHAP
1 lap elliptical 6/8 (<65 rpm)
1 min standing spin bike sprint
Post rounds completed and weights used to comments.
Workout Notes:
Needed to get back on some heavy bar! Careful though, if your back is tweaking from the KBs yesterday, go light.
The intention of this workout is to spike your HR with a sprinted row + heavy weights then force it to recover under moderate activity.
To get the most out of this workout, come a little early and play with the weights you'll be using during the workout. Start light then find 85% of your 10 RM for each of the weight exercises above. I need you at or near your 10 rep max (RM) throughout the workout. Only when you are ready though. Rookies don't even try it.
To give you an idea, Rob H. pulled a 185 for DL, 13 on the pull-downs and used 40s OH!
Feeling froggy? Do dead hang pullups. Don’t know what those are - YOU AREN’T READY!
Now, plow this thing!
Also, if you run into bottlenecks on the equipment, just run! 1 minute please.
Musings …
Me: HELLUVA WORKOUT! You OK?
Him: ‘muffled sounds’
Me: Good work, man!
Him: More gasping …
Him: Jumps up, runs out the Yak door. Constructs puke pile in parking lot. Lays on the ground on his back, in the sun, next to puke.
10 min later
Me: Where you going?
Him: Gotta do the extras!
Me: So much for that workout.