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.
Daily Extras - 3 sets of:
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.
- 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).
Musings ...
Why Don't You Program Weeks in Advance?
I think it's every trainer's responsibility to train his/her clients day to day. One of the thoughts I value the most is knowing that when you sit down and pull up the GPP Daily Workout tonight, that you know the reason I put that workout up is because it is what fits the MOMENT.
Right THIS frickin moment.
I believe health through fitness is a moving target. That if you try to hit that target from long way away, even a week, you'll, more often than not, miss the target. The closer you are to that moving target the more likely you will hit a bulls-eye. And I'm a minimalist. I won't do even ONE more rep of ONE more set than I HAVE to. I'm willing to do the hard stuff. Just not interested in doing more.
It's my opinion that programming done right, is programming done daily. Trainers who program weeks and months ahead of time are lazy and disinterested in their clientele.
Not only that, they can't possibly believe in their own programming. Test them. Bet you they aren't doing their own stuff. More likely, they spend a half day banging on keys (programming?), sending their ham-fisted junk out to their paying clients. Once they get their obligations out of the way, they spend the rest of their free time creating more interesting/effective stuff for themselves and their friends. That this commonly occurs in the personal training industry has always baffled me. Why would a trainer who is keenly interested bodybuilding try to teach another method of training (strength training, Oly lifting, weight loss, GPP, etc.) to their clients? Isn't that like a Mormon trying to teach Catholicism?
Trust me, if you want to be Catholic, don't ask a Mormon how to do it. Yes, the differences are subtle, but folks have died over these differences, right?
Back to my point, I believe programming is a living, breathing thing. What looks good on paper, scheduled a week out from now, won't necessarily work in real life. In fact, it might actually mess you up. There are too many variables in a training program (metabolic adaptation, grip fatigue, core exhaustion, leg strength, foot pain, hand rips, shoulder strain, etc.) to expect folks to conform to the programming. Instead, the programming needs to conform to you. The only way for a programmer to truly get it right is to be actively involved in their own programming - personally - day-to-day!
Super cool sunrise over GPP this morn!