Warm-up:
300 backwards rope jumps
hip mobility work (as below)
:30s on :30s off
1 min on 1 min off
:90s on :90s off
1 min on 1 min off
:30s on :30s off
Workout:
5 supersets of:
5 back squats AHAP
10 sumo side steps R
10 sumo side steps L
rest 2- 5 min
Post weights to comments.
Workout Notes:
Go HEAVY on the squats.
Don't go so heavy that you need a spotter. It's a 5 set. If you are going so heavy that you aren't sure you'll complete the lift (from rack to racked) you are missing the point of a heavy 5 set. Especially since it is a superset (really it's a giant set).
Besides, unless you have a very experienced spotter, you are more likely to get injured from the spotter than the from the lift. “It’s not worth the spot!” (See video below.)
If you get in trouble, remember, you may drop the bar off your back. Just clear your blood circle and drop it backwards. When you drop a back squat, be sure to clear your back leg. I've seen people step out of a back squat (dropped it off their back) and left the leg they were pushing off of behind. Fully loaded bar fell right on the guy's calf! Could have broken his leg.
You may NOT rest between the sets of R&L Sumo side steps.
If you go heavy enough, and sit DEEP on those SSS, you'll NEED that 2 min rest. Don't be afraid to take 5 min. If you find yourself wandering back to the bar too quickly - consider going a little heavier on the squats (rookies ignore).
HI! Looking for videos, workout notes, daily extras and etc? We put it in the APP (clink a link below).
Get ready for a WHOLE NEW GPP experience? Get the APP!
Includes:
6 Daily Workouts/Week
Workouts are regular GPP Programming (HIIT, Tabatas, strength training, functional training, etc.)
Timers in the APP.
Extra content only available on the GPP App
Community Involvement with other GPPeeps
24/7 Messaging and access to Trainer Tracking capabilities for nutrition, workouts, photos, measurements and body comp.
Collect badges for milestones and achievements.
Intregation with My Fitness Pal, FitBit, and Apple Watch