Warm-up - "Hard Core Pyramid"

10 jump squats on min 1
15 jump squats on min 2
20 jump squats on min 3
25 jump squats on min 4
30 jump squats on min 5
30 jump squats on min 6
25 jump squats on min 7
20 jump squats on min 8
15 jump squats on min 9
10 jump squats on min 10
 

Workout: 5 rounds (no rest)

20 lat pull downs 5/9
8-12 unilateral DB row R AHAP
150 m arms only row
8-12 unilateral DB row L AHAP
150 m arms only row

Post weights used per round.


Daily Extras - 

10 tap down crunches on min 1
15 tap down crunches on min 2
20 tap down crunches on min 3
25 tap down crunches on min 4
30 tap down crunches on min 5
30 tap down crunches on min 6
25 tap down crunches on min 7
20 tap down crunches on min 8
15 tap down crunches on min 9
10 tap down crunches on min 10


Workout Notes: 

  1. It seems many of you have been hankering for more lower body stuff. Your wish is my command! :)
  2. Careful now, those squats are soremakers! 
  3. Take no rests between rounds of the workout. It'll be interesting to see the difference between the weights posted for set #1 vs. set #5. 
  4. The only folks who should be considering "Daily Extras" are those who breeze the actual workouts. If you aren't completing workouts "As Rx" you shouldn't really even consider extras. 
  5. Be plastic with the weights you choose today. Your pullers will be screaming. It's doubtful you'll be able to use the same weight on the 5th round that you'd use on the first. Go ahead and adjust the weights down if needed/necessary. 
  6. If you did this right, you'd warm-up your pullers with a couple of lighter rounds of the "workout" at lower weights. If you have a little extra time, go for it. If not, start with light weights and work your way up. 

slt&h093020plus.jpg

I didn't get them all in the pic, but the 0930 Friday morning GPP class went over 20 peeps for the first time. Nice work ladies (and Don)! :)

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