Don’t Push Me (home)

May 12, 2020

Workout Notes:

1. GPP HQ is available by appointment only. It is limited to 10 people per 45 min. Click HERE to make apt.
2. Those 8 strict pushups will be slow. Never a better time to work on your pushups than during “distancing.”
3. Need to go quickly from the pushup to the OH.
4. Need the rest. Thing is, if you get too much rest, 5 rounds won’t be enough. Too little and those pushups start to suffer. I’m going to be resting roughly:90-:120 seconds. See if you can hang with me on Zoom!
5. If you join the Zoom, we’ll be doing extra stretching during the “rest.”
6. You’ll need to be in a hurry with the inchworms to complete the warmup under 1 min.
7. You should know, I’m coming at these 2 moves again tomorrow. We call this “Stacking.”

DYEL + at Home

May 11, 2020

Workout Notes:

1. Masters: 7 reps where you see 10, & 15 reps where you see 20.
2. GPP HQ is open by appointment only. 6 people per 45 min. time slot. Click HERE to sign-up!
3. OYC – On YOUR Count.
4. We’ll be OTC on the Zoom!
5. Go slow.
6. Control the weight.
7. Use strict shaping bias form.
8. The point of this workout is to continually build lactic acid in the muscle cells over multiple sets. If you rest too long, lactic acid clears and you don’t get as good of a pump. Those who are best at shaping muscles on the human body (professional body builders) will tell you the “pump” is critical to muscle shaping success. No, we are not body building (compare our measly 3 sets of relatively high reps to their 30 sets of 6-12 reps.). While we don’t embrace the body builder’s methods, we surely can use their techniques to achieve our own.

Like Anatomy (Home)

April 23, 2020

Workout Notes:

1. Masters: 4 Rounds
2. This workout can be done 2 ways. The first way is on the clock. Set a clock to beep every min on the min and simply move to the next exercise every time you hear a beep. The second way is to perform a full min of effort per exercise and limit rest times. I like both ways.
3. The GPP Soreness Scale – Musings by Neil
4. You should be breathing heavily throughout this entire workout.
5. Limit transition times. Try not to rest.
6. Feeling froggy? Do the KBs like THIS.

Quarantine workout at home, Core + With Kathy Butler.

Runnin’, Burpin’, and Squat’n

April 22, 2020

Workout Notes:

1. Masters: form up/slow down
2. Push that Sprint. Push the burpees and squat it like its hot! You get a full 60 seconds of rest.
3. Keep your chest up on those squats. Form is KEY! Sometimes when we are going for speed, we have a tendency to bow more and squat less. Chin up, chest high, squat low.
4. Modify the sprint by using the row/bike/elliptical. Our superfits get back at about the 45 second mark.
5. Giving your pullers a much needed break today!