Daily Workout …

3 rounds of:

8 shoulder weighted split squats R 15/20
8 shoulder weighted split squats L 15/20
20 stair switches (R+L=1)
1 min rest

3 rounds of:

8 uni OH DB press R 15/20
8 uni OH DB press L 15/20
20 MTN climbers (R+L=1)
1 min rest

3 rounds of:

8 high weighted pulls R M/H
8 high weighted pulls L M/H
20 v-twists (R+L=1) 15/20
1 min rest

Post how hose shoulders and legs are feeling to comments. #alonetogether

Workout Notes and Demo …

  1. GPP HQ is available by appointment only. It is limited to only 4 people per 45 min. Click HERE to make apt.

  2. On which shoulder should you hold the weight while doing the squat? Don’t care. Just make sure you switch, when you switch legs.

  3. Pro Tip: Do Better MTN Climbers (video)

  4. No “dip drive” on the OH.

  5. Don’t have a band to anchor from on high? Just use a uni db bent row as alt.

  6. Remember, you take a 1 min break at the end of each round.

  7. See video demo of workout below.

Kids Workout …

Since all of our kids are “home schooling” now, consider this P.E.

Kids need repetition. Let’s this one again. All of it. Report back on how well you did as coach and how they did as students. Pumped to hear from you. Also, pass this around. Folks need it.

Musings …

Special thanks to @me.zaen and @k.o.h.l.i.o

Your kids should follow these guys. I mean, you can try, but you won’t get it. :)

Lift Club …

Warmup:

5 min loaded carry 25-30 lbs
1-3 min anchored hamstring stretch
1-3 min ea. psoas stretch

Workout:

4x4 bench press (heavy)
Rest 2-5 min between ea. set.

4x8 DB flys (moderate) *If no stability ball use bench.
Rest 2-5 min between ea. set

4x12 triceps push downs (moderate)
rest 2-5 min between ea. set.

From Court: “I miss the usual 5:45ers. This one is a pain in the ass!”

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