For time:

10 - 20 - 30 - 40 reps per set of: 

thrusters 45/65
KB swings 25/35

Post time to comments.

It's funny how many of you saw this one coming. All week folks have been saying,

"Easy first part of the week ... I'm guessing we should be scared for what Friday brings?"

Haha.  Perfect.

It'd be interesting to see what many of you would come up with if we turned over the programming to you for a week.  I'll bet it'd be excellent stuff! We've said it many times before, our vets are better fitness experts than most fitness professionals we've known. 

We've known a LOT of them, too.

New Thruster video up! Taking some extra time to study this movement will pay dividends toward injury prevention, effectiveness and efficiency. Tyson does a masterful demo.

Some points of interest:

1 - He cleaned the bar properly to the shelved position. Just because you are doing thrusters doesn't mean you should ignore the fundamentals of how to rack the bar in the first place.

2 - He drives the bar with his hips! Notice that he is not squatting THEN pressing the bar.  It is ONE fluid movement.  The bar moving to OH is driven there mainly by momentum generated from the hips. Also notice the end position. Bar is perfectly inline with his center line (if viewed from the side). GPP trainers will cue you to "put your head through the window." This does not mean you should crane your neck forward. Instead, it is a cue for you to drive the bar to directly OH so that the end position puts it inline with your mid-line (if viewed from the side).  If you aren't sure about your end position turn sideways to a mirror, or as always, you may ask a GPP certified trainer to observe. 

Smack That & Run

4 rounds On Trainer's Count:

20 band twist punches R med/heavy
20 band twist punches L med/heavy
20 band high elbows R med/heavy
20 band high elbows L med/heavy
20 situps
20 BTB squats
400 m. run

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The back shot has become a GPP trademark.  Deservedly so.  There is no other shot so telling of someone's complete fitness.  

If someone has great legs, it is a fine accomplishment, but is really says nothing of the rest of their fitness.  We've seen a lot of folks come through our doors with amazing lower body fitness, but were lacking in upper body strength and endurance.  

If someone has terrific shoulders, arms and abs it is surely noteworthy.  Often, worthy of praise.  But, just as often - it is not.  Thing is, shoulders, arms and abs are usually the FOCUS of one's fitness ambitions.  Generally, they are the only things fit on the exercisers body.  Some folks will strengthen the "show" muscles and pay little or no attention to fully functional fitness.  There is no health in this.  It is not a worthy pursuit.  

However, this is almost never true of the back.  NEVER.  If one has a truly, well-developed back and has put in the work to become lean enough to display it as such, you can bet the fitness they have developed throughout the rest of their body is fully and COMPLETELY functional.  

Having a well-developed back is a truly unique display of amazing GPP!  You can also bet that if you see a well-developed back, you will also see great legs, perfect arms, terrific shoulders and amazing abs to go along with it!