GPP – Wednesday 090821

GPP - Wednesday 090821 2

Warmup
3 Rounds
20 Single unders
20 Big arm circles forward
20 Big arm circles backwards
12 Ring row or bent over dumbbell/barbell row
5 Empty barbell bench press
-Then-
Foam roll – 10-15 passes on each muscle group
-Delts
-Triceps
-Lats
-Upper/Lower back
-Glutes
–Then–
Build to first bench press weight
5×30%, 3×40%, 1×50%, 1×60%, 1×70%, 1×75%

Workout Notes
Slight bump up in the weight for the bench press today and a “couldn’t be simpler” conditioning session of air squats and running. The stimulus of todays workout is pushing through and within your lactate threshold. There isn’t a barbell or complex movement to stop you from moving…so keep moving!

Strength
Bench Press 5×3

Use 75% + 10lbs
Rest 2:30 between sets.

Workout
Complete as many rounds as possible in 10 mins of:
Run, 200 m
10 Burpees

Beginner
Complete as many rounds as possible in 10 mins of:
Walk/jog, 100 m
10 Burpees (Do not let chest touch floor OR perform burpees to a 20-24″ box

Intermediate
Complete as many rounds as possible in 10 mins of:
Run, 200 m
10 Burpees without chest touching the floor

Cool Down
2 min each
Frog stretch
Front rack stretch
*See video library “stretches” for both of these movements

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