The Consequences of Fitness

[Lost Dog]

Dynamic Strength

A, DB Clean and Push Jerk, 5x3, 75lbs
B, Box Jumps, 5x3, 13 risers

4 Circuits
C1, DB Lunges, 5 reps, 60lbs
C2, Jump Lunges, 10 reps, bw
rest 120s before C3
C3 NG chins, towel assisted, 4 reps, bw
C4 Explosive chins, 3 reps, bw
rest 120s before C1

Finisher, DB Pull and Catch, 3x30, 50lbs

D1, Shoulder & Pec Stretching
D2, YTWLs, 10/10/9, 5lbs

[SpacecityPaula]

Roland

For a newb like me, which of Ross' books would you recommend?? Or is there something else that you would recommend for building GPP???

[Lost Dog]

I don't have Never Gymless, but if I understand it correctly, it's bodyweight exercises taken to the max! Advanced bodyweight. I cannot comment on it, though. I think L'ilJ and some others have it, though. Maybe they'll pipe in.

Infinite Intensity has a lot to offer. It's like a text book on the principals of getting stronger and getting into better shape. It's also very well written and easy to follow. Not bogged down by big words and science (although I would never say it's not scientifically based. It is)!

It's easy to understand and entertaining. It will bump up your own intesity, which helps with every other workout you do, even if it's not one from that book.

As to some other recommendation for improving GPP. You don't need either for that. GPP is sort of a catch all for the stuff you aren't specifically training for. Not weights if you're primarily weight training, not running if you are a runner.

But, a lot of us are using Ross's GPP workouts as a replacement or supplement for intervals or HIIT. If you want to try something along those lines, I can help you out with a few.

Still, the book is a good read, whether you get it now or sometime down the line. I'd start with reading his articles (which include some workouts, too) on his site. rosstraining.com.

[SpacecityPaula]

I've read some of his stuff. the experimentation with NROL was good for me in that it encouraged me to really try some new things and I want to continue that trend. I'm going to go to a 5X5 for the next 9 weeks and I want to be alternate my lifting days with something that challenges me in new ways (I've also got a trip to Colorado springs that I'm going to need BW workouts for). I'm not crazy about machine based cardio/HIIT so I'm definitely open to possibilities there.

[UConnJulie]

How's the shoulder feeling? And the nerve stretches ... are they helping?

[Lost Dog]

Originally Posted by UConnJulie

How's the shoulder feeling? And the nerve stretches ... are they helping?

I'm not sure if they are helping yet. Time will tell.

The shoulder is feeling good. ...and btw, I didn't do left handed push jerks. Just right. And, that snatch was a righty, too.

[Victoria]

Originally Posted by UConnJulie

How's the shoulder feeling? And the nerve stretches ... are they helping?

Huh?!?!? Did you hurt it? I must not have been paying attention...

[Lost Dog]

I don't think I mentioned it in my logs.

I hurt it about a year ago. Nothing serious. The pain came back, just a bit.

I just didn't want you to worry...

[stingo]

Just be careful then, since you don't want a replay of that injury.

[Lost Dog]

Originally Posted by stingo

Just be careful then, since you don't want a replay of that injury.

I'm trying. It's not fun to be hurt. Between my doctor and Julie, I think I've got a good plan to stay recovered. Just have to remember to keep it up. I think the key is actually to schedule my rehab work along with the rest of my workouts.

Speaking of workouts, here's some.

Yesterday, I did some bodyweight and sprinting circuits that I didn't time, nor do I plan to do the routine again, so I didn't bother to record it.

Today, I did these things as fast as possible. At least if I do this again, I have something to shoot for.

A: 50 box jumps, 3m, 2s

B: 5 rounds of 10 pushups and 5 chinups, 4m, 52s

C: 25 (each arm) Single DB Clean & Push Press, 35lbs, 2m, 56s

D: 25 2 DB Snatch, 35lbs, 3m, 17s

E: 500 Rope Jumps, 5m, 48s (I'm slow)

[UConnJulie]

Originally Posted by Lost Dog

I'm trying. It's not fun to be hurt. Between my doctor and Julie, I think I've got a good plan to stay recovered. Just have to remember to keep it up. I think the key is actually to schedule my rehab work along with the rest of my workouts.

If it matters, I incorporate my rehab stuff in with my warm-up ... so it ends up being either mobility stuff or activation stuff ...

[Lost Dog]

It does matter. Any tips that actually make me keep it up, help.

[L'ilJ]

You said you did a bodyweight/sprinting circuit...was it similar to the one I tried yesterday? It totally f-ed me all up!

[SpacecityPaula]

Originally Posted by Lost Dog

It does matter. Any tips that actually make me keep it up, help.

OOOH there are sooo many things that could be said......

But I will be nice

[L'ilJ]

Originally Posted by Lost Dog

It does matter. Any tips that actually make me keep it up, help.

Originally Posted by SpacecityPaula

OOOH there are sooo many things that could be said......

But I will be nice

Where's Gobbla when you need him?

[Lost Dog]

Originally Posted by L'ilJ

You said you did a bodyweight/sprinting circuit...was it similar to the one I tried yesterday? It totally f-ed me all up!

No. It was hill sprints, burpees, and knee tucks. 20 minutes or hell, followed by a Coke Vanilla Zero. Heaven...