Workout #1 - KB Trip +
2 rounds for time:
1000 m row
50 KB swings 25/35
800 m run
50 KB swings 25/35
600 rope jumps
50 KB swings 25/35
Post time to comments.
Workout #2 - Legs, Shoulders & Abs
5 sets of 10 front squats AHAP
5 sets of 10 side lateral raises AHAP
5 sets of 30 situps
Post weights used to comments.
Workout Notes:
- Why Russian style swings?
- Do rope jumps like THIS.
- You may complete the weightlifing (workout #2) in either straight sets OR supersets OR rounds.
Point of Fitness -
A couple of you mentioned to me that you kinda like this weightlifting stuff.
Cool!
You could continue it after this week if you want. However, since this is a full-on 6-day-split body building routine, you'll need to make some mods or it won't continue to be effective for you outside of 1-2 weeks.
First Mod - back off the volume. Pick ONE body part and hit it from 2 angles (as yesterday and Monday) over 5 supersets each. Just ONE. It's tempting to do more than that. Some of you will surely have the fitness to cover more work, but it won't be long before your body rebels. If you choose to do this much volume (full body building routine ON TOP of your GPP) you'll be lucky to escape with lackluster results. You'll likely become injured.
Remember, we are already doing GPP here. GPP alone produces an ASTOUNDING aesthetic. You can bring more of this aesthetic out with JUST A FEW more specific sets of work.
Another thing to remember is, you can pick and choose the muscles you'd like to shape. You've heard that if someone only does bench press, or only one side of their shoulders, or only biceps that they need to work the opposite muscles to keep joints balanced and healthy. NO SO with our shaping bias. Again, remember we are already doing GPP. I put a lot of time and effort into ensuring your joints are well balanced and healthy. It's part and parcel of my programming philosophies and methods. Adding 5 simple sets of shaping bias on top of that won't create imbalances. Just make sure you keep up the GPP.
Second Mod - If you are serious about this shaping stuff, you'll need to back down the volume of your GPP workouts a bit, too. Your body is pretty good at regulating increased workload over time, but we ride the ragged edge of recovery with our standard GPP programming. Give your body a break, especially at first, and back off the GPP workouts by 25-30% volume for a few months. NOT intensity. High intensity (speed of movement, heavy weights, etc.) is key to your results.
If you'd like to know more about our Stage III Shaping Bias, click HERE. (Available to subscribers only).
(Carissa & Kim, Vikki & Taylor) Families that workout together ...